Causes and how to overcome Pregnant Lower Back Pain

pregnant lower back pain
HalloHealthy.com - Pregnancy can make the body undergo many changes, including changes in hormones and pelvic muscles. Some of these changes can cause pregnant women to feel back pain. Such discomfort usually occurs in the second trimester of pregnancy.

It is estimated that about 6 out of 10 pregnant women will experience back pain. Back pain when pregnant usually occurs in the joints and muscles in the part of the pelvic bones and lower back.

Pain can arise when the body forward, lifting weights, waking from a bed, or standing from a sitting position.

Causes of back pain during pregnancy

There are several causes of back pain when pregnant, namely:

1. Hormonal changes

Bones and joints are connected by connective tissues called ligaments. When pregnant, the body produces a relaxing hormone that allows the ligaments to relax and make the joints loose. The goal is to prepare the body for childbirth.

Ligaments and muscles that sustain the spine are also affected by the hormone. Consequently, the ligaments and muscles around the pelvis become loose, resulting in pain in the back.

2. Weight gain

A healthy expectant mother will experience weight gain. The spine in charge of supporting the body will be burdened with this weight increase. This leads to pain in the pelvis and back, especially the lower back.

3. Baby Growth

As the content grows older, the size of the fetus grows, so does the uterus. Fetal growth and uterus will suppress blood vessels and nerves in the area of the pelvis and back, so this part is painful.

4. Changes in posture

Pregnancy can shift the weight point or center of the body's gravity, so that the posture, way of walking, how to sit, and sleep position change. Moreover, the wrong posture, standing too long, and bending to take away objects can also worsen back pain.

5. Stress relief

Stress while pregnant, both physical and emotional stress, can lead to muscular tension in the back. Moreover, the effect of relaxing hormones relaxes the joints and ligaments. As stress increases, it is likely that your back will feel increasingly painful.

6. Infrequent Exercise

A study revealed that pregnant women who do not exercise are more risky to experience back pain. This is suspected because infrequent exercise can make muscles and joints in the pelvis or back become weaker.

How to overcome Pregnant Lower Back Pain
pregnant lower back pain

It is normal for pregnant women to experience lower back pain, ranging from mild to severe. The cause is varied, but largely caused by fetal growth, the weight largely rests on the front of the body, as well as the hormones during pregnancy that make the pelvic joints weakened. In addition, the posture is not ideal, the habit of too much standing or humpback, as well as excessive pressure on the back,  can also trigger pain.

To relieve pain, you can compress the lower back using a hot water bag or a heater with a suitable temperature. Or conversely, you can also attach cold compresses to loosen the aching muscles. However, make sure the temperature of the pillow compresses not too low and avoid compressing your back for too long. A warm shower or a rest in the bed can also be a good choice.

In addition to the above, you can also take a stroll, stretch, or do some light exercise such as knee-chest exercises. The knee-chest exercises are one of the simplest exercises that are easy to do for lower back pain, pelvic pressure, piles, and thigh and buttocks cramps.

Knee-Chest Exercises:

  1. Kneeling, give it 18 inches between knees.
  2. Attach the sleeve on the floor. The position of the hip will be higher than the chest.
  3. Tighten the abdominal muscles slightly to relieve the baby's pressure on the abdominal wall.
  4. The back remains straight, the thighs must be perpendicular to the floor and keep this position for two minutes, and gradually increase the time to five minutes.
  5. Straighten and weak. Give a pause to restore the balance before it rises.
  6. Repeat this exercise in your spare time all day as needed.

Usually, doctors do not recommend painkillers for pregnant women because medicines can increase the risk of various complications. Be sure to consult a doctor before deciding to take medications to relieve back pain.

While it's common for pregnant mothers, it's a good idea to take precautions before back pain strikes. Here are some tips that you can try to prevent lower back pain during pregnancy:
  • Avoid your body
  • Avoid sitting or standing too long
  • Wear low-heel shoes (not flat shoes)
  • When waking up, scroll the body to the side of the bed before sitting down and finally standing
  • Keep posture (try to keep your back straight while sitting or standing) and use waist support when seated in a chair
  • Avoid lifting heavy objects unless forced (legs bent and lift the goods with hands and feet as a focus. Position the items as close as possible to the body to make the back painless).
  • Avoid rotating the body. Instead, use your legs when turning
  • Sleep on one side using a special pregnancy pillow to support the posture. (Regular pillows are also quite effective for supporting the back and feet)
  • Sleep on a hard mattress to support the back well (place the board between the pile of soft mattresses)
  • Use a maternity support belt (especially to prevent upper back pain)
  • Do light exercises like tilting your pelvis to strengthen your back
  • Take a break
  • Inadequate intake of fluids by drinking to remove toxins that can cause various complications causing upper back pain
  • Turn the body on the left when sleeping.

Other ways

To relieve the inconvenience caused by back pain when pregnant, do the following:

1. Massage

Try to do a massage on the lower back and the entire back. Ask a therapist or couple to give a gentle massage. This massage can relieve fatigue and pain of muscle pain.

2. Compress the back

Give it a back compress with an ice-filled towel. A cold compress can be given for 20 minutes and repeated several times a day.

After three days, replace it with a warm compress. The trick is to attach a bottle filled with warm water to the back. This method may help relieve pain.

3. Improve Posture

Try not to twist the body, or bend it while sitting or standing. Expectant mothers are also advised not to linger at one position. Stand or sit upright and stretch your back periodically to avoid pain.

Back pain during pregnancy can also be appeased by way of a sideways sleep by putting a pillow between the knee, on the back, and under the stomach.

4. The sport

Routine exercise can strengthen and increase the flexibility and strength of muscles, as well as reduce the pressure on the spine. Safe workouts performed during pregnancy are prenatal yoga, walking, Kegel gymnastics and swimming.

5. Acupuncture

This alternative treatment might help relieve the pain. When deciding to do acupuncture, be sure to choose a trained and experienced practitioner.

6. Chiropractic

Chiropractic therapy in the spine is safe during pregnancy. However, it is advisable to consult an obstetrician before performing this treatment, and choose a place of trusted chiropractic practice and have a valid practice permit.

7. Drinking pain reliever

If back pain when pregnant is very disturbing, paracetamol medication can help relieve pain. However, pregnant women should still consult a doctor before consuming it.

During pregnancy, it is advisable not to wear high heels. If you want to take something on the floor, bend your leg knee first instead of directly the body. If the illness persists or becomes worse, consult a gynecologist immediately.

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