How To Overcome Backache During Pregnancy: Easy solutions At Your fingertips

Backache is a very common problem during pregnancy

At some point during your pregnancy Mamas, you may experience back ache. My mom used to say when I was having my kids that if I had backache I was having a boy. Well I proved my mom right because I never had backache and I gave birth to 4 girls. lol! scientificully, thats not proven yet. There are some things I will share with you that can help you with your back ache, but lets try to understand why that happens.

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The Causes of Backache during pregnancy

Pregnancy back pain typically happens where the pelvis meets your spine, at the sacroiliac joint.

  • Muscle separation. As the uterus expands, two parallel sheets of muscles (the rectal abdominis muscles), which run from the rib cage to the pubic bone, may separate along the center seam. This separation may worsen back pain.
  •  Stress . Emotional stress can cause muscle tension in the back, which may be felt as back pain or back spasms. You may find that you experience an increase in back pain during stressful periods of your pregnancy. Make it your business to manage your stress as much as possible. Stress can play a major part in disrupting your comfort.
  • Weight gain . During a healthy pregnancy, women typically gain between 25 and 35 pounds. The spine has to support that weight. That can cause lower back pain. The weight of the growing baby and uterus also puts pressure on the blood vessels and nerves in the pelvis and back.
  •  Posture changes. Pregnancy shifts your center of gravity. As a result, you may gradually — even without noticing — begin to adjust your posture and the way you move. This may result in back pain or strain.
  •  Hormone changesDuring pregnancy, your body makes a hormone called relaxin that allows ligaments in the pelvic area to relax and the joints to become looser in preparation for the birth process. The same hormone can cause ligaments that support the spine to loosen, leading to instability and pain.
  • Balance the weight between 2 bags when carrying shopping
  • keep your back straight and well supported when sitting at work and at home – look for maternity support pillows
  • get enough rest, particularly later in pregnancy
  • a massage or warm bath may help
  • use a mattress that supports you properly – you can put a piece of hardboard under a soft mattress to make it firmer, if necessary
  • go to a group or individual back care class
  • You can take paracetamol to ease back pain while you are pregnant, unless your GP or midwife says not to. Always follow the instructions on the packet.

Here are some things you can try

  •  Exercise Regular exercise strengthens muscles and boosts flexibility. That can ease the stress on your spine. Safe exercises for most pregnant women include walking, swimming , and stationary cycling. Your doctor or physical therapist can recommend exercises to strengthen your back and abdomen. A pregnancy ball can help you out during your exercises.

  •  Heat and Cold . Applying heat and cold to your back may help. If your health care provider agrees, start by putting cold compresses (such as a bag of ice or frozen vegetables wrapped in a towel) on the painful area for up to 20 minutes several times a day. After two or three days, switch to heat — put a heating pad or hot water bottle on the painful area. Be careful not to apply heat to your abdomen during pregnancy.
  •  Improve your posture. Slouching strains your spine. So using proper posture when working, sitting, or sleeping is a good move. For example, sleeping on your side with a pillow between the knees will take stress off your back.
  • When sitting at a desk, place a rolled-up towel behind your back for support; rest your feet on a stack of books or stool and sit up straight, with your shoulders back. Wearing a support belt may also help.
  •  Counseling. If back pain is related to stress, talking to a trusted friend or counselor may be helpful.
  •  Acupuncture Acupuncture is a form of Chinese medicine in which thin needles are inserted into your skin at certain locations. Studies have shown that acupuncture can be effective in relieving low back pain during pregnancy. Check with your health care provider if you’re interested in trying it.
  •  Chiropractic. When performed correctly, chiropractic manipulation of the spine can be safe during pregnancy, but consult with your doctor before seeking chiropractic care.
  • If you need to pick something up from the ground, use your legs to squat rather than bend over.
  •  Don’t wear high-heeled shoes. Here you can find some comfortable shoes for wearing.
  • Sleep on your side or abdomen  or purchase a pregnancy pillow. Many women are getting comfort in these pillows. So can you.
  •  Wear support hose.

When should I seek medical attention?

If your back pain persists, you may want to consult your doctor to see what else you might try. Be sure to consult your doctor before taking pain medications. Acetaminophen (Tylenol) is safe for most women to take during pregnancy. Aspirin and other nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (Advil, Motrin) or naproxen (Aleve) are not advised. In some cases, your doctor may recommend other pain medicines or muscle relaxants that are safe during pregnancy your doctor right away if you experience any of the following:

  • Severe pain
  • Increasingly severe pain or pain that begins abruptly
  • Rhythmic cramping pains
  • Difficulty urinating or “pins and needles” in your extremities
  • In rare cases, severe back pain may be related to problems such as pregnancy-associated osteoporosis, vertebral osteoarthritis, or septic arthritis. Be careful, rhythmic pains may be a sign of preterm labor. So if you are experiencing any of these problems, it’s important to be checked by your doctor.

Bottom line

Backache is a common problem in pregnancy. It is nagging and uncomfortable. If you are experiencing backache just now, I suggest that you try some of the recommendations above. I just hope that something works for you. Remember God cares for you so you can also ask for His help. Thank you for stopping by today and I wish you every success. You can like, or comment if you would like. If you are a male, please share with your pregnant families and friends. I really appreciate you stopping by.

Thought for today:

So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand. – Isaiah 41:10


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Published by Marilyn Smith

Hello. My name is Marilyn Smith. I am a Health Specialist with specialized skills in Clinical Practical Nursing, and Midwife of thirty six years. I am also a certified Lactation and Grief Specialist. I am well qualified to assist in meeting your breastfeeding needs. Breastfeeding is indeed the best for your baby. Congratulations on making such a wonderful decision. Consider this your home as we learn about the joys and pains of pregnancy & breastfeeding

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