Pregnant ladies get back pain as the hormones of the lady creates relaxation in muscle, joints as well as ligaments. Weight gain is a natural phenomenon for a pregnant lady. As the baby grows inside the womb of the pregnant lady, the weight of the pregnant lady also increases considerably. There is a tendency for the ladies to push their bump forward. But, it is not advisable as it makes the situation much strained.
Types of pain
A pregnant lady is always bothered with the lower back pain. But, there are situated when the mother gets discomfort due to pain in shoulders, upper back, rib cage etc. Tolerating such pain is the test during the motherhood of a lady. It is also quite common for the lady to suffer from the sharp shooting pain in both the legs. Pelvic pain is also quite common among pregnant ladies. Some mothers also get pains between the bones.
Causes of back pain
If you are sitting or standing in the same position for a long time, this can create back pain. If you are the pregnant lady for your second child, back pain can be a cause of fractures that result from complication of previous birth. Thus, the rest will be the best treatment in such situation.
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Some ladies also have back pain or pelvic pain before getting pregnant. If they get the pain during the pregnancy, it would be worse than ever. If you have old injuries during the pregnancy period, this will definitely get resurfaced while you are going through the pregnancy period.
Ways of preventing back pain
- Try using in a more efficient way
- Keep your posture straight
- If you are in such a job where you have to stand for a long time, you must keep changing the position of your feet
- Try to sit and take rest as and when you can
- Use as many pillows as you can while you are sitting in bed to support yourself
- You can also avoid twisting your top leg across your body to prevent the back pain
- There is also a typical system to get up from the bed after completion of your sleep. You must roll on one side of the bed and slowly push yourself to get into a sitting position. Thereafter, you can take standing position gradually.
Exercise for back pain reduction
Pregnant ladies should also exercise on a regular basis. But, there are some special exercises to be adopted for the ladies carrying a baby. All exercises are not meant for the pregnant ladies. It is important to note about how a particular lady responds to the set of exercises. If she feels un-comfortable the same set can be easily changed and replaced by another. Gentle exercises include walking and stretching. This will help the lady to get free from stiffness as well as pain. But, do not exercise or walk for a long time, which may give rise to physical strain in each individual.
Yoga is the best regular exercise for pregnant women. It helps to recover from back pain. Take necessary precautions from your yoga instructor and perform daily exercises. Some of yoga poses don’t refer to pregnant women, so make sure what to do and what not to do.
Gentle massage on ease backache, but that effect and tend to be temporary. If your partner gives you a massage, tell him not to massage firmly and deeply in the dimples either side of your lower spine. And these are acupuncture points that may stimulate contractions.
Relax well in a warm bath with no more than 2 – 3 drops of lavender or ylang essential oils that may help to ease muscle pain. A warm water bottle or a compress may help to support you. Just soak a cloth in warm water and make sure that it contains 2 – 3 drops of essential oil. Place that warm cloth on the small of your back.
Acupuncture uses fine needles to stimulate certain points in the body. It helps to improve health and ease symptoms by releasing energy pathways. It is evidence that this may improve lower back pain. It also helps to recover from pelvic pain at the time of pregnancy.
Herbal remedies for backache like devil’s claw is used with extreme caution in pregnancy. It is as not enough evidence that they’re safe. If you’d like to try herbal remedies that can consult a qualified medical herbalist.
Heat and cold
Apply bearable heat and cold to your back that may help to recover from back pain. If your health care provider agrees, you can start putting cold compresses like a bag of ice or frozen vegetables wrapped in a towel on the painful area. Apply it up to 20 minutes several times a day. After 2 – 3 days, switch to heat; put a heating pad or hot water bottle on the painful area. Carefully apply heat to your abdomen during pregnancy.
Improve your posture
Slouching strains your spine. So, using proper posture when working, sitting, or sleeping is a good move. Sleeping on your side with a pillow between the knees will take stress off your back. When sitting at a desk, place a rolled-up towel behind your back for support. Rest your feet on a stack of books or stool and sit up straight, with your shoulders back.
[ Hindi version ]