Pregnancy is a mixed bag for most women. It’s time to pamper yourself while you await the arrival of your bundle of joy. This is also the time when you will find yourself suffering from discomfort, pain, and fatigue. One of the common problems that many women face during pregnancy is back pain.
Why does my back hurt during pregnancy?
Pregnant women may experience pain in the region where the pelvis meets the spine. The reasons for pain in this area are below.
1. Stress
Pregnancy can sometimes be mentally and emotionally draining. This stress often manifests in back pain by causing tension in the muscles.
2. Changed posture
As your belly grows, your posture may change. You may notice that you stand, sit, and walk differently as the pregnancy progresses. This posture change can cause back pain for some women.
3. Weight gain
Weight gain during pregnancy is normal. A woman can gain anywhere between 11 to 16 kilograms of weight during pregnancy. This increased weight can cause strain on the spine causing back pain.
4. Hormonal changes
As your body prepares for childbirth, a hormone called relaxin is produced. This hormone can cause ligaments in the spine to loosen leading to instability and back pain.
How can I overcome pregnancy back pain?
If you are an expectant mother and struggle with pregnancy-related back pain, this blog is for you. You can prevent or reduce back pain by making some lifestyle changes. We’ve curated the best tips for you to combat back pain and find more comfort during pregnancy.
1. Try prenatal exercises or yoga
Regular exercise helps in strengthening the muscles and improving their flexibility. This goes a long way in preventing back pain, especially if you exercise regularly before pregnancy. You can also engage in prenatal exercises under professional supervision.
Yoga is a movement-based exercise that improves strength and flexibility. Prenatal yoga can be very effective to overcome back pain, joint pain, and muscle pain. And of course, it can be beneficial in relieving stress and helping you feel and sleep better.
Here is the Blog that may help you, which we discussed earlier.
2. Be mindful of your posture
Being more aware of your posture during pregnancy and practicing healthy posture can also help prevent back pain.
As your belly grows, you tend to lean forward when you move which puts more strain on the back muscles. You can follow the tips below to maintain better posture.
- Stand up straight
- Keep your shoulders relaxed
- Avoid locking your knees
- If sitting for longer periods of time, use a pillow for lumbar support
3. Get yourself the right gear for pregnancy
High heels and fancy shoes need to be kept away while you are pregnant. Instead, choose comfortable shoes with low heels.
You should also wear comfortable clothes. One beautiful nursing bra will support your chest helping you maintain good posture without back pain.
Leggings that are designed to be worn during pregnancy and support your back and stomach are also good choices.
4. Lift with care
You should avoid all heavy lifting during pregnancy.
However, even if you lift small objects from the floor, you should not bend at the waist. Instead, squat by bending the knees.
5. Sleep on your side
When pregnant, avoid sleeping on your back. Instead, sleep on your side. You can keep your knees slightly bent.
To improve your sleep, you can also use a pregnancy pillow. Don’t forget to get comfortable maternity nightwear!
6. Use hot and cold compresses
If you are facing back pain, use a hot and cold compress on the region where you feel the pain.
You can use an ice pack on your back for a few days then switch to a heating pad. However, avoid using a heating pad on your abdomen and also seek your doctor’s permission before using hot and cold methods.
Conclusion
Back pain can be painful, but hang in there. Some lifestyle changes can help you deal with the pain better.
We hope the above tips will help you cope with back pain during pregnancy. However, if you are still facing severe back pain, consider medical consultation. Your doctor may recommend medication or alternative therapies such as prenatal massage and acupressure.
Have a healthy and happy pregnancy!
Are you enjoying this post?
Feel free to share this with any mom. Join the community of moms today and receive weekly motherhood tips and tricks straight to your inbox. We’ll occasionally send you updates on new launches and exclusive events, and you’ll always be the first to know.
Shop Lovemère Collection now.
