Backache and Pregnancy Pain

It is an unfortunate fact that a majority of pregnant women will experience back pain to some degree during the course of their pregnancy. Fortunatly their are several things that can be done to relieve the discomfort of back pain that occurs during pregnancy and preventing it from becoming a long-lasting problem.

Women with pre-existing back pain prior to pregnancy have an easier time adjusting as the pregnancy develops, simply because it’s not a “New” pain and a level of discomfort has always been there. Proper medical advice and treatment can prevent back pain from becoming a complication when labor occurs.

Causes of Pregnancy Back Pain

Two categories of back pain during pregnancy are caused by:

1.) Poor or incorrect posture puts a strain on ligaments, muscles, discs and joints. Incorrect lifting methods, weak or taut muscles, can cause pain or injury, this type of back pain can occur with people even before pregnancy. Symptoms worsen at the end of the day or after standing for long periods of time, due to muscle fatigue and stretched ligaments from the combined weight of both the body and the baby.

Some women might possibly experience symptoms of sciatica during the course of their pregnancy. This stems from inflammation or back pressure which causes pain in the sciatic nerve. Other symptoms include tingling, weakness, backaches, and pain traveling down one leg. Sciatica is a disorder which may occur whether the pregnancy exists or not.

2.) Another form of pregnancy-related pain known as pelvic girdle pain (pgp) may need to be treated differently from standard back pain. A majority of pregnant women who experience back pain during pregnancy suffer from this ailment.

Pain symptoms located around the area of the pubic bone may signal the onset of Symphysis Pubis Dysfunction (SPD). It is advised to consult a qualified physiotherapist well-versed in the area of women?s health to make a correct diagnosis for these conditions.

Preventing Back Pain

Trying to stay as fit and healthy as possible before getting pregnant will help to reduce back pain.
Even if pregnancy has already occurred, keeping fit is still possible through exercise specially tailored for pregnant women, this can lower the risks of developing pregnancy-related back pain. Women unaccustomed to exercise are advised to take it slow.

Keeping a moderate exercise regimen, having the correct posture and refraining from lifting heavy objects, and taking good care of the back can ensure the prevention of pregnancy-related back pain.

Tips on Ways to Alleviate Back Pain

1.) Massage can result in considerable relief for tired and aching muscles. One relaxing method is to lean over the back of a chair or lie on one side while the muscles on both sides of the lower spine are massaged, the trick is to get someone to do it.:0) A massage therapist, a midwife, or a physiotherapist may be in order.

2.) Taking a warm and soothing bath, using a hot pack, or even a warm water shower can alleviate symptoms of back pain.

3.) A support belt a maternity or support belt can help hold up the baby?s weight, easing the strain on the stomach and back muscles.

4.) Using a support pillow sleeping on one side with a wedged-shaped pillow beneath the tummy can lessen back pain.

5.) Strength and stability exercises exercises involving the pelvis and lower abdominals can strengthen back and stomach muscles to help support the baby?s weight. One example of a simple and safe abdominal exercise involves getting down on the floor on the hands and knees, making sure the back is in a level position. While breathing in and out, the belly button is pulled in towards the spine and the back held immobile for 5 to 10 seconds. The stomach muscles are then allowed to relax after each contraction.

6.) Having a good posture this helps particularly if pain symptoms are centered on the tailbone, or coccyx. Slouching should be avoided, and the back should be arched whenever possible. It is advisable use a cushion or a cushioned ring to make sitting more comfortable.

7.) Exercising in a pool with water exercises can significantly decrease pregnancy-related back pain.

By: P Thomas

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Pregnant woman who are suffering from back pain especially during her last three months of pregnancy face extreme discomfort. It is a serious matter that should be addressed properly with the help of a gynecologist.

Complete negligence of back pain of a pregnant woman can affect her life, work, imminent confinement and delivery. Some problems may also occur concerning her health and it may occur for a period of time after giving birth.

Back spasms can be due to some physical actions that a pregnant woman might be unaware about which can cause her spine and pelvic to get sprained. Once it happens, it will take some time to correct.

Walking and running
Navigating steep stairs
Bending forward waist down without bending the knees
Twisting ones body
Rolling in bed
Lifting heavy items

These are some of the physical activities that can trigger back pain because of huge amount of body weight being carried by the spine, pelvis and hips. These are the most common reasons for their pelvis and spines to crick, leading to serious back problems.

We must be aware that woman’s body will incur a lot of changes during pregnancy. As a result of these changes, aching of lumbar portion of the spine and the rear portion of the pelvic regions are may take place. These are the reasons why a pregnant woman suffers from back pain.

It is inevitable for a pregnant woman to gain weight during her pregnancy. As pregnant women gains weight, her CG or center of gravity change. Normally, weight is equally distributed to the rear and front portion of the body. But during pregnancy, the front portion is getting heavier than the rear portion which leads to change of the center of gravity. These changes will create stress on the back portion and other load of bearing regions eventually leading to:

Muscular exhaustion which may lead to bad postures or enhance existing bad posture.

Poor and stiff muscle due to strain on the load bearing regions of the body. Women who already have this problem prior to pregnancy may result to worsening of this problem.

Unstable hormone is a common disorder during pregnancy. Relaxin and Estrogen are hormones responsible for loose joints in the pelvic region. This problem when combined with weight gain, muscle fatigue and change of gravity will lead to severe back pain and poor stability.

We must keep in mind that back pain should not be a burden of a pregnant woman. It is not something natural and definitely not a part of pregnancy. It is not a disease either but it is most likely to occur. Taking some precautionary actions will help prevent its occurrence and will let you enjoy your pregnancy, imminent labor and ease of delivery.

Proper physical exercise as per your doctor’s advice will help avoid the situation.

In 2007, The Back Pain Foundation asked women what their most important questions were about back pain during pregnancy. Below are the most frequent questions that women asked:

1. How bad will back pain be during pregnancy?
2. Why do I get back pain?
3. How can I stop the pain and make myself more comfortable?
4. Why do I get back pain during pregnancy?

Let’s take a few minutes and discuss some of those concerns. First, we need to be very clear that not all women get back pain during their pregnancy. You may go through your entire pregnancy without getting any back pain. In addition, many women will get slight symptoms that they describe as a slight discomfort, ache or tightness but not pain.

What causes back pain in pregnancy?

As far as the cause or “why” someone might get pain during pregnancy, every woman’s circumstances are different. Keep in mind that your body is undergoing many types of changes and stresses during pregnancy. You are gaining weight and the weight is pushing and pulling on your body in new ways, especially throughout your spine, pelvis and rib cage. This area is sometimes referred to as the “core” of your body.

Your core is the primary weight-bearing center of your body and also that which is most important for movement. And as your core movement changes during pregnancy, muscles can become stressed and overworked. Also your legs tend to be farther apart to help you carry the weight of you baby, so your center of gravity is different and your walking is different – creating more stress on your body. The new weight that you are carrying can also compress the vertebrae in your spine. Some women will experience these various stresses as pain or discomfort. All in all, your body has some good reasons to feel “cranky” and give you some pain. So the question becomes, what do to find some relief?

Pregnancy Back Pain Relief: Tips and Tricks to Eliminate Back Pain During Pregnancy

To help reduce or stop pregnancy back pain, rest whenever you need to…but not too much. One of the common myths about back pain is that you need “bed rest.” This is not true. Research studies have demonstrated that too much bed rest is bad for your back. When you are pregnant you should take frequent rests, sitting and taking short naps whenever you need to. But do not spend too much time in bed; it will actually make your back pain worse.

When you do sleep, explore some new sleeping positions. For instance, try sleeping on your side if your normally sleep on your back (or vice versa). Keep one or both knees bent, as if in a fetal position. You may want to place a pillow or rolled up towel between your knees or under your stomach. The key is to experiment until you find the right position for your comfort.

Check with your doctor to see if he or she will approve light exercise. Remember what we said earlier about the stresses and strain of carrying new weight? Light exercise will help relieve that strain and stress. Swimming, and walking around the block or on a treadmill are potential ways of exercising and relieving your back pain and stress.

Get a “treatment.” Are you the type of person that needs an excuse to get a massage? Now you have an excuse. Take advantage of it! Find a massage therapist that has training in prenatal massage. Feldenkrais is gentle bodywork that can also be extremely useful. A Feldenkrais practitioner can help you change the dynamics of your movement so that the pain goes away and you can move easier. And of course, you can take a nice warm bath, massage yourself or ask someone close to you to rub your back. A little TLC can go a long way.

Pay attention to how you move. Have you adjusted to your new body dynamics and weight? Do you have a stool or pillow to put under your feet to take the pressure off your lower back? Have your lowered your office chair to a more comfortable height? Are you sitting down whenever you need to? In other words, slow down, pay attention to how you are moving, and make adjustments. This is a difficult one, because we rarely pay attention to how we move. But you can learn to do it. Next time you make a movement, take a moment before you do and think it through in your mind. Visualize. Can you move in an easier pain free way?

In short, take care of yourself during pregnancy. Get plenty of rest, light exercise, warm baths and perhaps a massage or feldenkrais session and you will be fine. If you do get extremely bad back pain that lasts for more than a few days see your doctor or other health care provider. Most doctors are Ok with pregnant women taking an over the counter painkiller such as aspirin or ibuprofen but it is best to consult your provider first.

Study shows that approximately 8% of pregnant woman suffer from back pain during the period of their pregnancy. It is a common scenario that we see pregnant women holding their back, tired and trying to catch their breath. This is all because of back pain that is most likely to occur during their pregnancy.

Back pain can be due to several reasons. Gaining weight is a good reason to start with. More weight gets added to the abdomen thereby forcing the back muscles to work harder to support the front portion. This makes a pregnant woman more prone to back pain. Back pain due to weight gain is most likely to happen during the last trimester of her pregnancy period. On the other hand, hormonal changes can also be a cause of back pain at the earlier stage of pregnancy.

During pregnancy, your body should produce a hormone called Relaxin. Relaxin is important since without it, you may not be able to give birth. On the contrary, Relaxin also makes your ligaments soft and stretch that can lead your joints to become more flexible. Aside from back pain that it may cause, you also need to be extra careful to avoid slips and falls since Relaxin can cause poor stability.

Change of gravity will also take place during pregnancy. Imbalance gravity makes pregnant women prone to back pain. Your spines can crick especially when you are often standing or bending in improper way. Proper way of bending when you need to stoop is by bending your knees. This practice will help reduce the risk of strain and back aches. Proper posture whether you are standing or sitting should always be observed. Hunching or slouching your back also needs to be avoided. This will lessen the risk of suffering from back pain.

Stress should also be avoided since it can also be a cause of back pain. There is a study that shows that stressed people are more prone to strain, pain and inflammation. It targets the area where there is weakness. A pregnant woman’s back is already stressed that makes it a good target and back pain may take place.

Should you experience back pains, there are some things that you can take to help you lessen the pain. Just make sure to consult your obstetrician or midwife before you take any medicines or perform new exercises. It may not be safe to take even a single dose of aspirin without doctor’s prescription.

You can ask your health care provider for some exercises to help you strengthen your back. Sleeping on your side will also be a big help to reduce the back pain that you might be suffering from. Putting a body pillow between your legs will put the pressure off your lower back and will help support your abdomen.

Back pain is not a natural part of pregnancy but it is most likely to happen. Keep in mind that serious cases of back pain may require medical attention of your doctor.

Back pain, especially lower back pain, is exremely common during pregnancy due to the sheer number of physical changes that occur. Added weight means that the back has to support a larger load, especially if the woman was already overweight before the pregnancy. There is also a change in the woman’s center of gravity triggers, pelvic changes, loose joints caused by pregnancy hormones, poor posture, and stress. All of these changes happen to the body rapidly causing pain and discomfort for many women.

However, it doesn’t have to be this way. There are lifestyle changes and treatment options that can help women feel more comfortable.

1. Exercise regularly

Regular exercise allows the back to stretch and relax, and stimulates circulation. This can be especially effective for a woman whose back pain is primarily caused by stress. There are even several exercises geared towards pregnant woman, such as getting down on all fours, and alternating between arching the back with the head down forward, and lifting the head fully while dropping the belly downward.

2. Wear flat, comfortable shoes

An obvious solution to back pain triggered by poor posture and standing for long periods of time is making sure to wear proper shoes. Shoes should support the arch of the foot and be low-heeled and comfortable. Often, pregnant women even have to go up a shoe size because of the swelling caused by the increase of blood and fluids in the body.

3. Do not sleep on your back

Sleeping on your back puts pressure on your back by having the added weight leaning directly on the problem area. Sleeping on your side takes the pressure off your back, and ideally you should place a pillow or cushion between your knees to give your body extra support while you sleep. It will make a tremendous difference the next day.

4. Pay attention to your posture

Poor posture is one of the leading causes of back pain for anyone; during pregnancy women are prone to poor posture because of the added weight in front. The body must adjust to its new form, and the woman must be particularly careful to keep her shoulders back and head up. The woman should be careful to sit straight, and it is certainly preferable to lay down on your side to relax than to sit slumped over.

5. Acupressure

Acupressure is a form of alternative medicine, and a pregnant woman who chooses accupressure treatment should only be treated by a professional practitioner. The practitioner will know how to apply pressure to certain points on the woman’s body that will relieve her of back pain. Used incorrectly, acupressure can put a woman into labor. Used properly, it can provide the ultimate pain relief.

6. Massage therapy

Massage therapy for pregnant women is growing increasingly popular. The massage therapist knows how to position the woman safely during the massage, and utilizes special techniques to reduce swelling, stress, and back pain. Gentle massage can be performed by anyone but it is best to see a professional to get the most relief for back pain.

7. Chiropractic care

A chiropractor can offer professional advice in terms of stretching exercises that the woman can do at home, in addition to the typical back adjustments. The chiropractor can also advise on proper support gear for the woman, and can massage muscles and “pop” the joints in place. Precautions are used to prevent any pressure on the abdominal area, and maximum relief is ensured.

To relieve back pain during pregnancy, it is of vital importance to sleep in the proper position, wear appropriate supportive shoes, avoid stress and standing for long periods of time, and be aware of proper posture. For total relief, one should see a qualified professional for the appropriate treatment.

Dr. Karen Kim is a Long Beach Chiropractor at Chiropractic Neurology Center in Southern California. She expertly treats women using natural methods during and after pregnancy to help them achieve optimal back health.