Almost 70 percent of women complain about back pain during their pregnancy. While those who have had a history of back pain in the past, it is easier to cope with it in their current state. Those who have had no such aches find it extremely difficult to cope. You will experience back pain towards the end of the day after you’ve completed all your work. This is your body’s way of telling you that it has been overworked and is seeking rest.
While you can take a few precautions like avoid wearing high heel shoes and carrying heavy weight to avoid such pains, you will need to administer some curative measures as well. Avoid standing for long periods and when you are standing make sure to distribute your weight equally on both feet. This helps to reduce the strain on your back as well as your legs. Maintain a good posture at all times, avoid sitting bent over as this adds strain to your back.
You can probably blame your growing uterus and hormonal changes for your aching back.
Your expanding uterus shifts your center of gravity and stretches out and weakens your abdominal muscles, changing your posture and putting strain on your back. It may also cause back pain if it’s pressing on a nerve. In addition, the extra weight you’re carrying means more work for your muscles and increased stress on your joints, which is why your back may feel worse at the end of the day.
What’s more, hormonal changes in pregnancy loosen your joints and the ligaments that attach your pelvic bones to your spine. This can make you feel less stable and cause pain when you walk, stand, sit for long periods, roll over in bed, get out of a low chair or the tub, bend, or lift things.
Although there is no quick fix that works for every mother, many women find at least partial relief from back pain during pregnancy using one or several of these methods:
1. Exercise – especially pelvic tilts or “angry cat” stretches, several times per day. You can also use a birth ball to stretch out your back by “hugging” the ball in an all-fours position.
2. Ice or hot packs to affected area.
3. Chiropractic treatment – see a chiropractor that is familiar with pregnancy issues.
4. Use a scarf or rebozo by wrapping under your belly and tie behind your back to “lift” her belly. This will help to take some of the weight off your back.
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5. Place pillows between your knees and lay on your side at night to take pressure off your back. This alone takes about 50% of the pressure off your back.
6. Water therapy – baths, jacuzzi or swimming are all great ways to get relief. Swimming is an excellent way to stay toned and take the pressure off your back. If you use a jacuzzi be careful not to set the temperature over 98 degrees.
Apart from this, it is also important for you to pay regular visits to your physical therapist in case of prolonged and severe pain.
Always remember, back pain is common place during pregnancy but it should not be taken as a necessary part of it. Try to make your pregnancy as pleasant as possible. This will facilitate in easier delivery of the baby. So address your back pain as quickly as possible