8 Ways to Avoid Back Pain During Pregnancy

Many pregnant women experience achy backs due to the increased weight of their stomachs and the strain on their spines. The body produces relaxation during pregnancy. 

This hormone helps prepare the body to give birth. Relaxin causes the body to loosen its ligaments, which makes pregnant women more vulnerable to injury, particularly in the back.

Back discomfort is typical during pregnancy, particularly in the latter months. Back discomfort during pregnancy may be pretty distressing.

However, don’t ignore your aches and pains as a regular aspect of your illness. Consider the several things you may take to prevent or alleviate back discomfort during pregnancy.

Reasons for Backpain

Weight fluctuations, pregnancy hormones, and a change in posture can all contribute to back pain during pregnancy.

Pregnancy hormone changes produce ligament laxity, particularly where the pelvis and spine meet. This occurs to prepare the infant for passage via the birth canal, however, it can cause joint instability and back discomfort.

As the baby’s weight grows, so does the strain on the spine and pelvic regions. During pregnancy, most women gain between 25 and 35 pounds.

Because your uterus expands during pregnancy, your centre of gravity shifts, causing postural alterations and putting strain on your back.

Diagnosis of Back Pain

The hazards to the growing foetus can restrict the ability to diagnose back pain during pregnancy. Because of these concerns, clinicians are often hesitant to perform imaging examinations on pregnant women.

The best way to diagnose back pain symptoms is to take a comprehensive history of the symptoms and then do a full examination to examine the functioning of the spinal muscles, joints, and nerves. X-ray examinations are avoided throughout foetal development, with the foetus most vulnerable between 8 and 15 weeks. Because of the high dosage exposure to the foetus, fluoroscopy and CT scans are nearly generally avoided entirely.

MRI imaging can be conducted more safely during pregnancy, however, MRIs are still avoided due to some potential risks.

Preventing and alleviating back discomfort during pregnancy

1. Exercise

Regular physical exercise can help to strengthen the muscles that support your back and legs, as well as improve flexibility and posture. Try mild movements that are not painful.

Physical therapy programmes emphasise improving posture as well as increasing range of motion, flexibility, and muscular strength.

2. Lift correctly

Avoid lifting too much weight or seek assistance when lifting big goods.

If you have to lift something, do not lean over from the waist. Use your legs to lift. Squat with your legs bent and your back straight.

3. Avoid wearing high heels.

Wear arch-supporting low-heeled shoes. High heels and flat shoes should be avoided. To assist treat low back discomfort, your doctor may advise you to use specific shoe insoles.

4. Think about complementary techniques.

Make sure you first receive permission from your doctor. Meditation and other relaxation techniques, acupuncture, massage, osteopathic manipulative therapy, and chiropractic treatments with a practitioner specialising in pregnancy are all deemed safe.

5. Sleep on your left side

Sleep on your side with one or both legs bent. A cushion between your legs and another under your tummy might also assist. Make sure you get adequate sleep as well.

6. Wearing braces.

Wear a pregnancy support belt for extra-abdominal and back support. Place a little cushion behind your lower back or sit in seats with sufficient back support.

7. Cold packs

To relieve back discomfort, use a heating pad covered in a towel to avoid burns. Apply for a maximum of 20 minutes. Back pain can also be relieved by using cold packs.

8. Posture

Maintain proper posture. Stand or sit up straight. Long durations of sitting or standing should be avoided. If you must stand for an extended period of time, place one foot on a stool or a box to relieve back tension.

Conclusion

After having delivery, back discomfort normally goes away on its own. Contact your doctor if you develop back discomfort that lasts more than two weeks throughout your pregnancy. Your doctor can confirm or rule out anything more serious, as well as provide medical or other therapies.