Wear A Maternity Support Belt
A maternity support belt is designed for those suffering from lower back pain during pregnancy. It wraps around your belly and waist to lessen the burden of pregnancy weight, support your lower back, and help you get relief from pelvic or sacroiliac pain. A maternity support belt is especially helpful when youre going to be on your feet for a prolonged period of time.
Arnica Gel And Pregnancy
Some health stores recommend the use of arnica during pregnancy. However, this is not safe. If someone recommends you to use arnica to alleviate lower back pain during pregnancy, you should not take them up on their advice.
The herb arnica is available in different forms. Unfortunately, many websites recommend its use. But, this otherwise safe herbal alternative, should not be used during pregnancy.
Arnica is, unfortunately, associated with miscarriages. It is not clear why this may happen but ongoing studies are trying to find the link between arnica and miscarriage.
There is also another a couple of no-nos expectant mums should be aware when it comes to lower back pain treatment during pregnancy. Smoking is the top one. When you smoke, harmful chemicals can attack the nervous system and cause pain. Also. the tar in cigarettes will restrict the blood flow in arteries and this can lead to severe inflammation.
Try to stick to a naturally healthy lifestyle and exercise as much as you can. A pregnancy support belt or maternity support belt will make this easier and more comfortable for you and your baby. In fact, you will probably come across a lot of other expectant mums who have learned how vital a little bit of support help is during pregnancy.
Both a pregnancy support belt and a maternity belt will also help to improve your posture which can, in turn, lower the risk of fluid retention and other physical problems you can expect to experience during pregnancy.
Types Of Back Pain And When They Might Occur During Pregnancy
There are many types of pain, and different people experience pain in different ways and at different times. For example, you might notice sharp jabs when you make certain movements, like getting out of a car or walking up a flight of stairs. Or, you might have muscle cramps or spasms when you sit or sleep in certain positions. Pain can come on suddenly or slowly, and you might feel anything from a sharp pain to a constant dull pressure or a throbbing ache that comes and goes. You might even experience a combination of these sensations. Sometimes it can be tricky to pinpoint the exact site of the pain. For example, you might have trouble distinguishing back pain from soreness in your pelvis or hip.
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Keep Changing Your Posture
Change your position often to avoid over-stressing your joints.
You can also practice improving your posture by following these steps:
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Complementary And Alternative Medical Treatments Provide Added Pain
Safe pregnancy pain management techniques that may be used along with conventional medicine or as an alternative option include one or a combination of the following treatments2:
Research indicates favorable results for these therapies when used under the guidance of a trained medical professional.
Back pain during pregnancy affects the lower musculoskeletal system, causing excessive strain on the lower back, hip, pelvis, and legs. Women who follow appropriate treatment protocols and engage in back and core strengthening therapy during early pregnancy can avoid or reduce the severity of lower back pain.2
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Why Is Back Pain So Common In Pregnancy
One of the most common complaints during pregnancy is back pain. In fact, its estimated that more than half of all women experience some degree of back discomfort. Most back pain is related to the physical changes that happen during pregnancy, including hormones, changes in the center of gravity, and posture. Unfortunately, it typically gets worse as pregnancy progresses.
Second Trimester Back Pain
Second-trimester back pain typically occurs during the latter half of this trimester, after 20 weeks Just to keep in mind, this can be a bit confusing due to the fact that mothers come in different shapes and sizes.
Patients who I have seen that are already overweight during pregnancy can have second trimester back pain even before 20 weeks. By this time, youve likely gained enough weight that its starting to put stress on your body, resulting in back pain.
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How Can Back Pain During Pregnancy Be Treated
Back pain is very common in pregnancy and is usually not serious. While it may not be completely preventable, there are some changes you can make to reduce the severity or frequency of your back pain. Some treatments for back pain include:
While these treatments can help reduce symptoms of back pain, some small changes in your habits can also help prevent triggering or worsening back pain. Some changes are:
- If you need to pick something up from the ground, squat down instead of bending over.
- Avoid wearing high heels or other shoes that do not provide adequate support.
- Avoid sleeping on your back.
- Elevate your feet often, especially when sitting for a prolonged period of time.
- Wear a support belt or support hose, if needed.
Unless you experienced chronic back pain prior to pregnancy, your pain will most likely ease gradually before you give birth.
Lumbar Lordosis In Pregnancy
I spoke with Micheline Cerra, a PT with 30 years of experience. Micheline is the owner of Lands End Physical Therapy in San Francisco, and has three young sons. Over the course of her career, Micheline has worked with dozens of expectant moms.
During pregnancy, a womans center of gravity shifts as the baby grows in the front of her body, Micheline explains. This causes exaggerated lordosis and weakens the core which both contribute to the back pain.
As the baby grows and the weight of the fetus increases, it takes up more space in the belly and moves the center of gravity forward. Some womens bodies accommodate this shift by hyper-extending the lower spine in an exaggerated forward curve.In addition, the weight of the babyespecially in the later monthspulls on the lower back, increasing the lumbar curve.
An exaggerated lumbar curve can tighten the long muscles that run down either side of the spine. The tighter a muscle becomes, the more painful it can feel. Tight muscles tend to be more dehydrated, and the fascia surrounding them can become stickycreating the painful muscular knots all of us have experienced at some point or another. During pregnancy, this tension can become chronic, and can persist postpartum.
Physical therapy can be really helpful. Pregnant patients can be taught to have a stronger core, and better postureboth help with back pain, Micheline says.
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What Is Posterior Pelvic Pain During Pregnancy
Posterior pelvic pain is felt in the back of your pelvis. Its the most common type of lower back pain during pregnancy, though some women have lumbar pain as well.
You may feel posterior pelvic pain as deep pain on one or both sides of your buttocks or at the back of your thighs. It may be triggered by walking, climbing stairs, getting in and out of the tub or a low chair, rolling over in bed, or twisting and lifting.
Certain positions may make posterior pelvic pain worse for example, when youre sitting in a chair and leaning forward at a desk or otherwise bent at the waist. Women with posterior pelvic pain are also more likely to have pain over their pubic bone.
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Is It Normal To Have Back Pain In Early Pregnancy
It is very common for the expectant mother to start feeling back pain at the beginning of pregnancy due to the increase in progesterone and relaxin hormones in the blood, which makes the ligaments of the spine and the sacrum relax, causing pain.
The risk of having back pain in early pregnancy is greater for women who have had back pain before, and it tends to get worse as the pregnancy progresses.
A Tennis Ball Massage For Insomnia Caused By Back Pain
Unrelieved back tension can make for some sleepless nights. If back pain is keeping you from catching some zzzs, try placing a tennis ball on your mattress directly under the spot thatâs bothering you. The gentle pressure from the tennis ball will help lengthen and stretch the affected muscle. Just be sure that you donât fall asleep on top of the tennis ball, and avoid placing it directly underneath your spine as this can cause bruising and even worsen your existing discomfort. Ouch!
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Exercises To Support The Lower Back & Strengthen The Core
Here are three exercises that I relied on while pregnant, and I continue to use regularly with pregnant clients. They should be suitable for any pregnant woman since the range of motion is small and they are gentle motions. These movements shouldnt hurt. If they bother you or increase your pain, stop immediately and consult a physical therapist who can offer other exercises better suited to you.
#1. Whole Abdomen StrengtheningSit up tall on a chair, hands clasped behind your head. Take deep breaths, and as you exhale, practice pulling your entire abdomen back toward your spine. Imagine your lower spine lengthening and softening as your abdominal muscles contract.
If you do not feel pain, add a small tilt backward as you exhale. Keep your spine straight, and try to feel the increased strength required of your abs to support your lower spine. The tilt can be super tinya little goes a long way.
#2. Standing Glute StrengthThis exercise is especially good for instability and pain in the SI joints. Stand up tall, with your heels together and your toes turned out in a V shape .
As you exhale, squeeze your glutes together, and feel how this helps you externally rotate your legs. At the same time, gently bring your abdomen back toward your lower back, imagining your lower back lengthening and softening.
Video Demonstration
What Causes Back Pain In The Second And Third Trimesters
Back pain in the later stages of pregnancy can be explained by a number of different things:
Seek the advice of a medical professional if you notice any of the following symptoms:
Generally speaking, pregnancy back pain usually fades after delivery. In some cases, however, back pain during pregnancy could be a sign of urinary tract infection or preterm labor. Thats why its crucial to contact your doctor if you experience any of the above symptoms.
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Causes Of Back Pain In Pregnant Women
Pregnancy back pain typically happens where the pelvis meets your spine, at the sacroiliac joint.
There are many possible reasons why it happens. Here are some of the more likely causes:
- Weight gain. During a healthy pregnancy, women typically gain between 25 and 35 pounds. The spine has to support that weight. That can cause lower back pain. The weight of the growing baby and uterus also puts pressure on the blood vessels and nerves in the pelvis and back.
- Posture changes. Pregnancy shifts your center of gravity. As a result, you may gradually — even without noticing — begin to adjust your posture and the way you move. This may result in back pain or strain.
- Hormone changes. During pregnancy, your body makes a hormone called relaxin that allows ligaments in the pelvic area to relax and the joints to become looser in preparation for the birth process. The same hormone can cause ligaments that support the spine to loosen, leading to instability and pain.
- Muscle separation. As the uterus expands, two parallel sheets of muscles , which run from the rib cage to the pubic bone, may separate along the center seam. This separation may worsen back pain.
- Stress. Emotional stress can cause muscle tension in the back, which may be felt as back pain or back spasms. You may find that you experience an increase in back pain during stressful periods of your pregnancy.
When To Contact Your Doctor
Back pain is typically a normal part of pregnancy. But in some cases, it can be a sign of serious problems, like preterm labor or a urinary tract infection.
Back pain thats accompanied by fever, burning during urination, or vaginal bleeding shouldnt be ignored. If you experience these symptoms, contact your doctor right away.
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Use Of A Maternity Belt
A maternity belt can support and help you feel more comfortable during pregnancy.
Maternity belts are designed to fit around the belly and hips, providing extra support for your growing bump. They also offer comfort in various ways: some have built-in padding, others are padded and shaped to hug your tummy, and still others are made from soft fabrics that conform to your shape.
Maternity belts come in many styles, colours, sizes, and materials. Most are adjustable and stretchy, allowing you to customize them to fit perfectly. Youll find that maternity belts are available in all price ranges, from inexpensive options to those that will set you back hundreds of dollars.
The most important thing to consider before purchasing a maternity belt is what type of support you need. If you are experiencing lower back pain, a maternity belt with added padding is ideal. However, if you want something that provides additional support without adding bulk or overheating, look for a maternity belt with velcro and less padding.
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When To Call Your Doctor
Sometimes back pain during pregnancy is indicating something else is wrong and it is a good idea in some cases to call your doctor right away. Here is what you need to look for when it comes to back pain and warning signs to look for. As always if you have questions always call your doctor for help!
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Path To Improved Well Being
There are several causes of back pain during pregnancy. These are due to changes that occur in your body.
Pressure on back muscles
As your baby grows, your uterus expands and becomes heavier. This puts added weight on your back muscles. You may find yourself leaning backward or arching your low back. The pressure can lead to back pain or stiffness.
Weakness in stomach muscles
Your growing baby also puts pressure on your stomach muscles. This can cause them to stretch and weaken. Your stomach and back muscles are connected. Your back muscles have to work harder to offset your belly.
Posture
Pregnancy can alter your center of gravity. The way you move, sit, and stand can cause pain to your back and other parts of your body. A compressed nerve due to poor posture also can cause pain.
Pregnancy hormones
Many hormones change when you are pregnant for different reasons. Later in your pregnancy, hormones increase to relax the muscles and ligaments in your pelvis. This prepares your body for labor. If your muscles and ligaments become too loose, it can lead to back pain.
Stress
Anxiety and built-up tension can make your back muscles tight or stiff.
To help prevent back pain, be mindful of how you sit, stand, sleep, and move.
If you have back pain, these tips can help relieve soreness and stiffness.
Treatments For Backache During Pregnancy
Fatigue can often increase backache pain during pregnancy. As the female body becomes more stressed, slumping shoulders and giving in to the curve of the spine is common. Women often feel relief from their backache if they maintain good posture and stance while standing, walking, and sitting. In order to correct your posture, you can simply stand tall and pull your shoulders back. This will elongate the spine and reduce any curve in the spine.
Other important treatments for pregnancy backache include resting with your feet propped up, taking frequent breaks when standing is necessary, and wearing shoes with lower heels or no heels at all. After the first trimester, a pregnancy massage can also bring relief from lower backache. Pregnancy massage, however, should only be performed by a professional masseuse trained in proper techniques.
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