Pregnancy Back Pain: Can you prevent it?

Women experience mild to severe back pain during pregnancy, and it’s perfectly normal. Increased weight, changed body alignment and changed posture are some of the reasons why most expecting moms experience pregnancy back pain. For some, the pain can become a permanent problem.

Read here for information about:

When does back pain start in pregnancy Early pregnancy back pain Pregnancy back pain relief When does back pain start in pregnancy

Photo by Pavel Danilyuk from Pexels

A small percentage of women experience pregnancy back pain because of a condition known as sciatica. The additional pressure on the sciatica nerve may cause it to be inflamed and then cause extreme pain.

Pregnancy back pain can be prevented if you make sure to be fit and healthy even before getting pregnant. However, it is not too late if you just start to exercise upon pregnancy. Just make sure to discuss this with your doctor beforehand and get advice on what is the best way to get fit during this period.

Lower back pain normally appears during the fifth and seventh months of pregnancy, but it can appear as early as eight to twelve weeks in some cases.

Back pain is more common in women who have previously experienced lower back pain, and it can occur earlier in pregnancy.

Early pregnancy back pain

Lumbar discomfort in pregnancy usually originates in the middle of the back, just above the waist, and might radiate into the woman’s leg or foot.

Back pain (pain in the back of the pelvis) is four times more common than lumbar discomfort during pregnancy. A profound ache under the waistline, on one or both sides, or across the tailbone.

Pregnancy back pain causes and risks In preparation for the birthing process, hormones generated during pregnancy allow ligaments in the pelvic area to relax and joints to soften. This change could influence the way your back is supported normally. Your center of gravity will shift forward as your uterus and baby expand, causing your posture to shift as well. Weight gain – Your back will have to support additional weight as your pregnancy advances. Poor posture, extended standing, and bending over can all cause or exacerbate back pain. Stress – Stress builds up in the body’s weak regions. Due to changes in your pelvic area, you may have more back ache during stressful stages of your pregnancy. How is early pregnancy back pain diagnosed?

Back discomfort during pregnancy is diagnosed using a review of the patient’s medical history, a physical examination, and maybe an MRI to rule out a herniated disk. No X-rays or CT scans will be taken because these treatments use radiation.

Pregnancy back pain relief

Photo by freestocks.org from Pexels

To avoid and relieve lower back pain pregnancy first trimester, try the following tips:

Bend your knees and maintain your back straight when lifting or picking something up from the floor. It is best to avoid lifting large stuff. Use a pregnancy support belt or belly band to support your lower back. To avoid twisting your spine, move your feet when you turn. To evenly distribute your weight, use flat shoes. When carrying groceries, divide the weight between two bags as much as possible. Keep your back straight and supported when sitting – pregnancy support pillows are available. Rest well, especially as your pregnancy advances. take a hot bath or get a massage Use a mattress that provides adequate support; if necessary, firm up a soft mattress with a piece of hardboard. Take a back care lesson, either in a group or on your own. READ MORE:

Study: Post-pregnancy tummy tuck can help reduce back pain and urinary incontinence

5 Yoga Poses to Soothe Back Pain

10 tips for exercising post-pregnancy, and know the risk of exercising too soon after giving birth

Strengthening exercises 1. Pelvic Tilts

Lay on your back with your knees bent and your feet flat on the floor to learn the pelvic tilt. You’ll probably notice a gap between your back and the floor if you place your palm in the small of your back.

Now strive to firmly press the lower half of your spine against the floor, leaving no space between your back and the ground. The buttocks should be relaxed to isolate the abdominals. The pelvic tilt can be performed while lying down, standing, sitting, or kneeling.

2. Arm and leg raises

Kneel on your hands and knees with a straight spine. To maintain your pelvis stable, lift your right arm and left leg to establish a straight line with your spine, then conduct a pelvic tilt.

After pausing in this position, slowly drop your arm and leg. Alternate lifting the opposing arm and leg. Split the workout into two pieces and complete the leg or arm rises separately if you’re having problems maintaining balanced in this stance.

3. Wall Squats

Place your head, shoulders, and back against a wall, with your feet about 1 to 2 feet away. Squat with your knees at a 90-degree angle and your lower back on the wall, as if you were about to sit down. Carefully return to the wall, keeping your back and buttocks in touch.

Stretching exercises

Photo by Pavel Danilyuk from Pexels

1. Back stretch

Start on your hands and knees, legs wide apart and hands slightly forward of your head. Place a small pillow under you if necessary to provide abdominal support during this back workout. Sit back on your knees and stretch your arms forward to feel a stretch along your spine.

2. Hamstring stretch

Place one foot on a chair and point both hips and feet forward. Keep your back straight and bend forward from your hips to feel a stretch in the back of your thigh. If you can’t stand tall or your knees bend, try a lower step.

3. Chest stretch

Stand with your back straight and your head upright. Clasp your hands behind your back and gradually stretch your arms up and back without bending forward to feel a stretch at the front of your shoulders and arms.

4. Neck stretch

While sitting or standing, tilt your head forward and to one side. Pull lightly from behind your head with the hand on the same side as your tipped head. You can isolate the neck muscles that need stretching by moving your head while pulling.

Pilates exercises

The Healthline has compiled a few pilates exercises for early pregnancy back pain.

1. TheraBand arm pull When standing or sitting, keep a TheraBand shoulder distance apart in front of your chest. As you exhale, pull the band apart with your arms straight, maintaining arm height and pressing your shoulder blades together. Return the band to its original position. Reps should be 10–15. 2. Arm Rows Standing or seated, bring both arms up to 90 degrees from your sides, fists pointing forward. Exhale and thrust both arms forward, keeping your shoulder blades together, as if you’re moving through water or opposing it. As you inhale, pull your arms back to their starting position, maintaining a tight squeeze through your arms, upper back, and shoulders. Reps should be 10–15. 3. Pointer Standing or seated, bring both arms up to 90 degrees from your sides, fists pointing forward. As if you’re going through or against water, exhale and press both arms forward, shoulder blades together. As you inhale, return your arms to their beginning position, retaining a firm grasp on your arms, upper back, and shoulders. It’s best to do 10–15 reps. 4. Glute Stretch To begin, take a seat in a chair or on the floor. Stretch your buttocks and hips by crossing one leg over the other and gently pressing your knee out to the side. Keep both sit bones at the same level. Hold for 20 seconds on each side. 5. Lower back stretch Sit on the floor with your legs straight out in front of you. (If your tummy is getting bigger toward the end of the third trimester, separate your legs into a “V” but not too wide.) Take a deep breath and extend your arms forward. Exhale and reach forward from your hips until your lower back and legs are stretched. Avoid slouching by keeping your knees on the floor. For 20 seconds, stay in this position. 6. Clams Lay on your side, if required, with a pillow to support your tummy. Place your hand or a pillow beneath your head. Maintain an open chest while bending your knees to align your heels with your hips. Press your heels together and open your top knee away from your bottom knee while inhaling and exhaling. You should be able to feel the contraction of your hip and glute muscles. Maintain as much flexibility in your thighs as possible. Only go halfway up if your lower back hurts. On each side, do 10–20 reps. 7. Leg Raises Place hands under shoulders and knees under hips while on all fours. While inhaling, stretch one leg back along the floor. Exhale and lift your stretched leg off the floor slowly, squeezing your butt muscle and pointing your foot. Lift and lower your leg without letting it touch the floor, working your buttocks each time. Maintain torso and hip stability. If your lower back or pelvis hurts, only move a short distance up and down. Rep 15 times on each leg.

Cedar Sinai, Spine Health, NHS UK, Healthline

Here at theAsianparent Philippines, it’s important for us to give information that is correct, significant, and timely. But this doesn’t serve as an alternative for medical advise or medical treatment. theAsianparent Philippines is not responsible to those that would choose to drink medicines based on information from our website. If you have any doubts, we recommend to consult your doctor for clearer information.