Lower back pain is a very common issue during pregnancy, affecting around 50-70% of pregnant women. It is more prevalent in the second and third trimesters. However, adopting some simple habits and remedies can help reduce this pain significantly.
Causes of Lower Back Pain
- Weight Gain: Increased body weight during pregnancy puts extra pressure on the spine, which is a primary cause of lower back pain.
- Hormonal Changes: The hormone ‘Relaxin’ is released during pregnancy, which loosens the pelvic joints and ligaments, leading to back pain.
- Changes in Body Balance: As the belly grows, the body posture changes to maintain balance, which can contribute to back pain.
- Muscle Strain: Excessive strain or carrying heavy objects can cause muscle tension, leading to pain.
- Prolonged Sitting or Standing: Staying in the same position for too long can exert extra pressure on the lower back, causing discomfort.
Ways to Reduce Lower Back Pain
- Maintain Proper Posture:
- Keep your body straight while standing and try to maintain a neutral position for your abdomen and lower back.
- While sitting, keep your back straight and use a comfortable pillow for support.
- Exercise Regularly:
- Light stretching and Kegel exercises can help alleviate back pain.
- Exercises like ‘Cat-Cow’ and ‘Pelvic Tilt’ are particularly effective.
- Follow a Suitable Sleeping Position:
- Sleeping on your side, especially on the left, improves blood circulation and reduces pain.
- Placing a pillow between your legs can relieve lower back pressure.
- Apply Hot and Cold Compresses:
- Using a hot water bottle or a warm towel can help alleviate pain.
- Sometimes, cold compresses can also be effective.
- Wear Comfortable Footwear:
- Choose soft and supportive shoes. Avoid wearing high heels.
- Massage Therapy:
- Gentle massage from a trained therapist can help relax the muscles and ease discomfort.
- Avoid Carrying Excessive Weight:
- When lifting heavy objects, bend your knees and lift slowly to avoid strain.
When to See a Doctor?
If you experience any of the following symptoms along with back pain, consult a doctor immediately:
- Severe pain that persists even after rest.
- Pain accompanied by abdominal cramps or pressure.
- Numbness or pain radiating to the legs.
- Burning sensation while urinating or any other unusual symptoms.
Conclusion
Lower back pain during pregnancy is a common issue, but it can be managed effectively. Regular light exercises, proper sitting and sleeping postures, and hot or cold compresses can help alleviate discomfort. However, if the pain is persistent or accompanied by other symptoms, seeking medical advice is recommended.
