What’s more, the hormonal changes in pregnancy loosen the joints and ligaments that attach your pelvis to the spine. This can make you feel unstable and cause pain when you walk, stand, sit for long periods of time, roll in bed, get out of a low chair or tub, bend over, or lift something.
When you complain of back pain, you are not alone. As many as three-quarters of pregnant women experience back pain at some point. Most often the pain appears on second trimester or get worse as the pregnancy continues. It can also continue after the baby is born, but postpartum pain usually clears up within a few months.
What about lower back “lumbago” during pregnancy?
Experts describe two common patterns of low back pain in pregnancy: Lumbar pain occurs in the lumbar spine region in the lower back, and posterior pelvic pain is felt in the back of the pelvis. Some women have symptoms of both types of low back pain.
Low back pain during pregnancy is the same as low back pain you might have experienced before you became pregnant. You feel around the spine at about the level of your waist. You may also have pain radiating down your leg. Sitting or standing for long periods of time and lifting usually makes it worse, and tends to be more intense in the late afternoon.
When you are hunched over your waist, such as sitting in a chair and leaning forward while working at a desk, can make posterior pelvic pain worse. Women with posterior pelvic pain are also more likely to have pain over the pubic bone. Thus, pregnant women should be more careful when doing activities.
How to deal with back pain in pregnant women?
Pregnant women who experience back pain more often are pregnant women who often sleep for long periods of time compared to pregnant women who do special sports for pregnant women. Rest is generally not helpful in the long term for low back pain and may even make you feel worse. You can choose an exercise program that suits the condition of pregnant women so that it is safe to do during pregnancy. The condition of pregnant women varies, this is what you must differentiate when choosing exercise for pregnant women.
Pregnant women can do stretching exercises to help the muscles that support the back and legs become more flexible. Be careful about stretching, as stretching too fast or too much can put further strain on the joint, which is different from the pre-pregnancy physique. Yoga specifically for pregnant women is a good way to stay supple, and can help improve balance.
Apart from that swimming is a great choice of exercise for pregnant women because it strengthens the abdominal and lower back muscles, even the buoyancy of water can take the strain off the joints and ligaments. Expectant mothers may consider signing up for water sports classes for pregnant women. It can be very relaxing, and there is research showing that water exercises can decrease the intensity of back pain during pregnancy.
If you don’t have free time, you can take a leisurely walk in the morning. Walking is a great choice for sports that can reduce back pain. Even walking will be low impact and easy to make an avoidable part of your daily routine.
For low back pain, try doing pelvic tilts, which can relieve back pain by stretching your muscles and, over time, strengthening them too. Here’s how: Get on your hands and knees, arms shoulder width apart and knees hip width apart. Keep your arms straight, but don’t lock your elbows. Tuck it under your butt and back loop as you inhale. Relax your back to a neutral position as you breathe out. Repeat at your own pace.
Pregnancy may require you to change some of your usual exercise routines. If you are new to starting exercise during pregnancy, then you can check out the exercise suggestions for beginners. In fact, there are some specific guidelines for exercising safely during pregnancy such as not lying on your back and not getting up too quickly.
The following are some ways pregnant women can do to reduce complaints of back pain during pregnancy:
- Pay attention to your posture when you are sitting. Relaxing around in a chair all day will put more pressure on your spine. At home and at work, make sure the chair you use the most often provides good support, preferably in a straight back, arms, and comfortable pillow. Use footrests to lift your legs slightly, and don’t cross your legs which can cause the pelvis to tilt forward and also exacerbate the tension to the back muscles.
- Rest. Walk or stand and stretch at least once an hour. Sitting too long can make your back ache even more painful. Try not to stand for too long. If you are working on your legs, try to place one leg on a low stool to take some of the pressure off your lower back.
- Avoid lifting heavy weights. If you are forced to do it, then start slowly. Stabilize yourself by assuming a wide stance, bending at the knees instead of at the waist and also lifting with your arms and legs, not your back. In addition, pay attention to your weight. Keep your body weight where it should be (extra hard extra weight on each back).
- Wear the right shoes. The use of high-heeled shoes when on the move outside will make your back hurt. Likewise with choosing flat shoes, experts recommend a 5 cm heel to keep your body in harmony. You may also consider orthotics, special shoe inserts designed for muscle support when needed.
- Not reaching for the books on the top shelf which will trigger back pain. You can ask your colleagues for help or keep important books at your fingertips. In addition, you are also required to reduce work stress, think happily that will reduce you from complaints during pregnancy. You can also try some special yoga for pregnant women, which will relax both your mind and your back.
- You can take a shower using warm water to relax your back muscles after doing other activities if you don’t have back pain. Talk to your doctor. If your back pain is significant, ask your doctor about a physical therapist or chiropractor who might be able to help.