Unfortunately, many expecting moms will experience back pain at some point during pregnancy, usually starting in the second half of pregnancy with the increase in belly size. So, the pregnant woman feels unable to move. To make matters worse, most medications are not permitted during pregnancy. If you are looking for natural ways to overcome back pain without affecting your fetus, this article will help you a lot.
Causes of back pain for pregnant women
The nature of your body changes externally and internally during pregnancy, in preparation for receiving the fetus, and back pain occurs as a reaction to all of these changes, Here are some of the more likely causes:
Hormone changes: The high level of estrogen during pregnancy relaxes ligaments and loosens joints in preparation for birth, which affects the ability of the back to support the body, causing back pain.
Posture changes: The center of gravity of the body that maintains balance gradually moves forward with the growth of your fetus, which affects the natural position of your body, and causes you to feel back pain.
Weight gain: During a healthy pregnancy, women typically gain 11.5 to 16 kilograms. This extra weight as a result of pregnancy, in addition to the weight of the fetus, puts pressure on the blood vessels and nerves in the pelvis and back, causing lower back pain.
Pressure on the bones and spine: The pregnant woman's weight, as well as the weight of the growing baby and uterus, puts pressure on the bones and spine, causing back pain.
Steps to prevent back pain for pregnant women
As a starting point, you should consider the following lifestyle and daily habits that may contribute to back pain, most notably:
- Be aware that the proper posture of your body is an important factor in relieving your back pain. Using proper posture when working, sitting, or sleeping is a good idea. For example, Lie on your side with a pillow between your knees while sleeping to relieve your back's stress and sit upright while sitting. "Practice by resting your back against a flat wall until you get used to it."
- Rest well, especially during the last three months of pregnancy. As your weight increases and your belly grows, you will feel pressure on the spine, so you should not make a great deal of effort to avoid back pain.
- Make sure to sit down occasionally during the last weeks of pregnancy to avoid putting pressure on the vertebrae.
- Remember to not lift heavy objects, even if you have to carry your baby. You can then sit in a chair or squat and hold your baby, but never bend your back to pick anything heavy up.
- Avoid wearing high heels during pregnancy, and wear flat shoes to avoid twisting of the spine and maintain your balance.
- While shopping, be careful not to carry heavy items in one hand, but rather distribute them evenly between both hands.
- Avoid sleeping on your back since your body weight rests on your vertebrae. Sleep on your side and keep your knees bent with a pillow between them to reduce the strain.
- Wearing a support belt. You may like these product! they're available on our store.
Back pain treatment for pregnant women
While following the above advice, you will still feel some pain, inevitably, so how do you deal with that? Follow these steps:
- Massage your lower back and the muscles on both sides of the spine area to increase blood flow and relax muscles and ligaments.
- Take a warm bath or put a heating pad on the painful area. Do not boil. Make sure it is closed tightly so that the water does not leak out.
- Use the medical support belt for pregnant women when you feel severe pain to support the muscles in your belly and back. Through this link, you will find several kinds of belly belts during pregnancy.
- Use a pregnancy pillow.
- Do some useful exercises to relieve back pain, such as: yoga, swimming, and the cat exercise, which is as follows: lean on your hands and knees like a cat position, so that your back is straight, and take an inhale. Then move your back up a little, exhale, and return to the previous position. With a completely straight back, repeat the exercise several times. And do not forget the importance of consulting a doctor before doing any exercise.
- Your doctor can prescribe safe pregnancy pain relievers, some topical creams, or a back patch.
You may already feel like the world is pressing down on you... but with these tips, hopefully you won't have to worry about a sore back as well!