Pregnancy is one of the happiest times that allows the women feeling a guardian; however, it is characterized by several complications, such as back pain and headache during pregnancy. This occurs in almost 80% of the women during pregnancy. Losing balance is quite rampant in many female passengers, especially those with hormonal fluctuations, excess weight, or changes in the distribution of their body weight.
This blog post will address the query of how to get rid of lower back pain during pregnancy, at what stage of pregnancy back pain starts, and ways of managing it from pregnancy’s first trimester, second trimester, third trimester, and beyond.
Understanding Back Pain During Pregnancy
This can start as early as the initial weeks but mostly more during the fag end of the pregnancy, i.e., from the 5th to 7th month onwards. People with previous back problems from a younger age might feel the effect of this a bit more. Below are a few causes of back pain during pregnancy:
Causes:
- Hormonal Changes: The constant spike and change in hormonal levels can make the back and pelvis weak.
- Softer Ligaments: As the belly grows, the ligaments might soften or stretch in preparation for labor. This action can have a counter effect on the lower back and pelvis, causing pain and strain.
- Center of Gravity Changes: As the uterus grows, the center of gravity changes, leading women into awkward postures. This causes them to lose balance and lean back, ultimately resulting in back pain.
When Does Back Pain Start in Pregnancy?
According to many women, they start experiencing back pains during the first trimester and the pains become severe as pregnancy advances. The levels of relaxin, a hormone that loosens the ligaments and joints particularly on the pelvic region, increases due to the added weight and pressure, causing instability and soreness.
- Pregnancy-related back pain is usually localized at the lower back and it can start as early as 12-16 weeks of pregnancy.
- It is common to experience lower back pain in the first two weeks of pregnancy because hormones affect the muscles’ tension.
- It is usually worse during the third trimester of pregnancy because the size and weight of the baby increases as time advances.
Early Pregnancy Back Pain Location
During the initial period, the lower back is affected most often and in severe cases, the pain shoots down to the hips, thighs and even the buttocks. The position of early pregnancy back pain suggests something about the alterations that are taking place in your body to accommodate the developing fetus.
How to Relieve Severe Back Pain During Pregnancy
Posture and Body Alignment
Among the remedies to be followed to ease back pain during pregnancy is ensuring that you have a good posture. During pregnancy, especially if the belly is growing considerably, you experience a shift in posture, putting stress on your spine.
- Ensure your back is straight and your shoulders are back when standing.
- Try not to stand for too long without changing positions.
- Wear supportive shoes that help with the balance all the time and refrain from wearing high heel shoes.
Exercise and Stretching for Back Pain Relief
It is recommended to perform gentle exercises because they can help have a positive impact on lower back pain and strengthen back muscles while increasing flexibility. Through motions such as prenatal yoga, swimming and walking.
- Prenatal yoga improves the posture and the muscles of the back.
- It reduces pressure on the spine since it lets your body heal without the pull of gravity’s force on the spine.
- Pelvic tilts and stretching prove effective for tension for the lower back as well as the pelvis.
How to Relieve Back Pain During Pregnancy While Sleeping
These sleep problems can become more pronounced as pregnancy progresses; if your back aches, sleeping may be especially challenging. Here are some helpful tips to ease discomfort while sleeping:
- Lay on your side, preferably left side that has a pillow in between your knees to lessen pressure on your back.
- A pregnancy pillow should be used to cover your body and make sure it does not twist sideways and make the spine out of shape.
- Do not sleep on your back after twenty weeks because it add extra pressure on the spine and it will worsen your lower back pain
Back Pain During the Second Trimester
During the second trimester, you may find that back pain becomes worse as the baby grows and the uterus stretches. The extra body weight accumulated during this stage causes pressure on the spine thus most people experience lower back pains.
Tips for Managing Second Trimester Back Pain
- Wear a maternity support belt to egg them on because they will reduce the pressure on your back.
- To support your core as well as posture, carry on with activities such as walking and swimming.
- Prenatal yoga also helps stretch tight muscles in the back there and the pelvis
Back Pain During the Third Trimester
During the last trimester, back pain becomes severe since the pressure on the lower spine increases and the overall body weight of the baby. Hudson explains that back pain can be frequent in the 8th month of pregnancy as your body prepares for delivery, for instance, as the baby’s head presses against the pelvic region.
Tips for Managing Back Pain in the Third Trimester
- Rest your back along with, avoid standing or walking for long periods.
- Take a hot water bottle and apply on the lower back where muscles are sore.
- Try prenatal massage therapy, if possible, so that you may have reduced stress on the muscles and proper blood flow.
Lower Back Pain in the First Trimester
First trimester lower back pain are usually unforeseen but may be caused by the structural changes the body makes in order to accommodate the growing fetus. Loose ligaments can be ascribed to hormonal changes especially a rise in the production of relaxin and thus back pain.
Causes of Early Pregnancy Back Pain
- Monthly fluctuations that make ligaments and joints lax.
- First signs of implantation pain and changes within the female body at about the second week of pregnancy.
- This element of growth proves uncomfortable as the uterus exerts pressure on tissues that are located in the lower region of the back and the pelvic region
Back Pain Relief Techniques
Massage Therapy
Antenatal messages can assist in decreasing the intensity of back pain during pregnancy since it assists to lessen the contractions of muscles besides increasing the flow of blood. If you want to get a massage while pregnant and for the right guidelines, consult a licensed therapist who would help you with prenatal care.
Heat and Cold Therapy
The shift between hot and cold therapy will help you if you have lower back pain. To help ease the spasms in the muscles, apply a warm compress to the affected area and for reducing inflammation use a cold compress.
Put warm compress on the area to reduce pain in muscles for 15-20 minutes.
When the lower back pain is sharp or accompanied by swelling apply an ice pack.
Chiropractic Care
Seeing a chiropractor who has had experience in prenatal care may improve your spine and pelvis’ position and decrease your lower back pain. Chiropractic adjustments are safe for pregnant mothers and can help de-pressurise the spine.
Lifestyle Changes to Prevent Back Pain
Wear Proper Footwear
It is sad but true that if one wears unsupported shoes he or she may develop problems of balance and/or back aches. Do not wear high heeled shoes and instead go for flat shoes that will not strains your spine.
Maternity Support Belts
Wearing maternity support belt will help decrease weight on the back by giving extra support to your pregnant belly. It may help avoid putting more pressure on your lumbar region during the second or third trimester of pregnancy.
Sit Up and Take Notice When You Want to Lie Down
It is important as much as possible to continue very light exercises that will help keep the muscles in the back fit hence ready to support the extra weight throughout the pregnancy, but do not over exert yourself, if you are feeling exhausted, be sure to have a nap. Lifting weights puts much pressure on the back, so if you feel the pain increasing it’s better to stop lifting weights and rest for some time.
Quick Tips to Reduce Back Pain
- Apply a cold and warm compress for temporary relief.
- Sleep on your side for utmost comfort with a pillow between your legs.
- Pay attention to body mechanics by squatting instead of bending, so pressure is evenly distributed.
- Avoid moving heavy objects or performing activities that put pressure on your back.
Conclusion
Postural changes are among the familiar difficulties during pregnancy, but the regular utilization of particular approaches will help minimize the discomfort. In addition to these methods, maintaining proper skincare routines can help reduce stretch marks during pregnancy, which often accompany the physical changes.
There are several options when it comes to alleviating the lower back pain, the before mentioned simple tricks of correcting the posture to specific exercises or wearing appropriate accessories as the pregnancy advances and becoming more severe. Always inform your doctor with your unique circumstances before going on any new treatment or therapy.
