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Despite the natural glow that comes with pregnancy, many fail to mention the back pain endured while creating a new life. Though it should come off as no surprise, approximately 50 to 75 percent of women will experience back pain at some point during their term.
Experiencing back pain during pregnancy will most likely occur much later, as the baby begins to grow. This pain usually occurs at the sacroiliac joint, where the pelvis meets the spine, and is caused by numerous different factors. An increase in hormones, shift in your center of gravity, additional weight gain, changes in usual posture and stress are all significant factors that contribute to increased back pain.
Although enduring back pain and discomfort is something to be expected while expecting, it does not mean it should be ignored. Experiencing back pain throws off your daily life and interferes with a good night of sleep. During pregnancy, there’s already a great deal of pressure on your back. Here are some tips to make sure that back pain doesn’t contribute to it.
Maintain Good Posture
Pregnant or not, practicing good posture is critical in order to best eliminate any chances of back pain. However, having good posture is even more difficult to achieve while pregnant. As your baby grows, your center of gravity shifts forward. In order to avoid falling forward, you must lean back. Leaning back too much will strain the muscles in your back and will lead to back pain.
Make certain to hold the principles of good posture close to heart by standing tall, holding your chest high and keeping your shoulders back. It is also comfortable to use a wide stance while standing and keeping your weight on your heels.
Equip Yourself With The Right Gear
Since additional weight gain accompanies pregnancy, you are going to be putting much more pressure on your feet. Wearing flat shoes will not provide any support and will most likely cause more pain. High heels should also be completely avoided at all times during your pregnancy. It is most helpful to wear low-heeled shoes that provide good support.
Another option to consider is purchasing a maternity support belt. These belts help relieve pain by providing extra support around your lower middle back and hips. It helps by doing the work of the ligaments, muscles and fascia of the girdle area. Although it helps relieve pain, it should never be over worn, because those muscles will stop working and will need to be retrained after giving birth.
Lift Objects Properly
After a certain point in your pregnancy, you should try to avoid lifting objects all together. However, this is not always practical, and there will be circumstances where you drop something that needs to be picked up immediately. When trying to pick up an object, it’s imperative to squat while using your legs instead of bending while using your back. Bending at the waist and lifting with your back will either create or worsen back pain.
Implement Physical Activity Into Your Routine
A little bit of exercise during pregnancy can go a long way. Regular physical activity can help keep your back strong and relieve pain, as long as they are health care provider approved exercises that do not exceed your limits. Gentle activities, such as walking or water exercises, are typically recommended. A physical therapist may also show you other stretches and exercises that may also help.
Experiencing back pain or discomfort is completely normal during pregnancy, but making these small changes can help relieve or even eliminate it all together. If you are dealing with extreme pain or it continues to persist following your term, schedule an appointment to Dr. Heath Fallin of Kinston Regional Pain Center today in order to find the best pain management solution for you.
Sources:
https://americanpregnancy.org/pregnancy-health/back-pain-during-pregnancy/
https://www.webmd.com/baby/guide/back-pain-in-pregnancy#2
https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy/art-20046080