Back pain during pregnancy: Why it happens and how to get relief

Introduction

Switching positions often during pregnancy? All the expecting mothers can relate to this. Back pain during pregnancy is more common than you can imagine. It can create severe discomfort and restlessness. This period is full of tremendous changes in your body, and back pain is a common occurrence. However, there is a way to find relief from this pain. Keep reading this blog to understand the different types of back pain and the causes of back pain during pregnancy. You will also learn about different ways, for example using a pregnancy belt or maternity belt, to ease back pain during pregnancy.

Identifying different types of back pain

Let us understand the different types of back pains before we discuss the ways to find relief. Back pain can present itself in different ways, which are:

• Lower Back Pain: The most common type of back pain during pregnancy is in the lumbar region. This varies in intensity, from a dull, persistent ache to a sharp, shooting pain that radiates down into the legs.
• Upper Back Pain: Less common but still significant, upper back pain is usually felt between the shoulder blades. It can be caused by poor posture, especially due to the increased weight that strains the upper back and shoulders.
• Stiffness: The feeling of tightness or stiffness in the back muscles and facing difficulty during certain movements, such as bending over, or twisting, may cause pain in the back.
• Muscle Spasms: These are the sudden, involuntary contractions of muscles that cause pain and discomfort in specific areas of the back, indicating muscle strain or joint issues.

Causes of back pain during pregnancy

Now that you have understood the different types of back pain during pregnancy, let us discuss the underlying causes. The reasons are majorly due to the physical changes that one faces during pregnancy.

• Weight gain
  The extra weight that you gain during pregnancy puts stress on your back muscles and spine. The centre of gravity moves forward because of this weight and the uterus grows in size. This puts more stress on the lower back. This can make the muscles tired and hurt, especially in the lower back.
• Changes in hormones
  The hormone relaxin is made by the body during pregnancy. It helps loosen up the ligaments and joints in the pelvis so that you are ready to give birth. But relaxin also changes other ligaments and joints, making them less stable and more flexible. This extra flexibility can make the body less stable and more likely to get hurt, which can cause back pain.
• Changes in posture
  The change in posture can strain the muscles, causing lordosis - a condition in which the lower back curves in too much. This condition may also persist after delivery. Breastfeeding and carrying the baby requires the mothers to stand or sit in an unusual posture, which puts extra stress on the back.

Effective relief strategies

You can find relief from back pain during pregnancy and enjoy this beautiful period of transition. Here are some ways to manage and ease this pain:

• Exercise: Engaging in basic exercises that help improve posture and overall physical stability. Low-impact exercises, like walking, and easy yoga asanas can help improve flexibility and reduce stress on the back.
• Hot and Cold Therapy: A heating pad can help relax tense muscles and reduce pain, while an ice pack can reduce inflammation and numb the pain area.
• Physiotherapy: It is advised to visit a physiotherapist to seek treatments and engage in exercise that helps to alleviate pain.
• Pregnancy belts or maternity belts: Expecting mothers can benefit from specialised pregnancy belts or maternity belts and pillows designed to alleviate pressure on the spine and abdomen. They also make working and travelling easier by providing comfort. These supports alleviate back pain by distributing the weight more evenly.
• Practice Good Posture: Be mindful of the posture.

                        While standing: Ensure your shoulders are held back, with your weight evenly distributed on both feet.

                        When sitting: Keep your feet flat on the floor, and use a pregnancy pillow behind your lower back for extra support.

                        Additionally, avoid lifting objects to avoid strain on your back.

An easy way to keep your posture in check is by using maternity belts or pregnancy belts.

FAQs

What causes lower back pain during pregnancy?

Lower back pain during pregnancy is common due to the additional weight and the shift in your centre of gravity, which places extra stress on the lumbar region.

How does weight gain during pregnancy contribute to back pain?

During pregnancy, the body works harder to support the child's weight. The weight gain during pregnancy adds pressure on the spine and back causing muscle spasms and pain.

What are some common symptoms of back pain during pregnancy?

Common symptoms include a dull ache or sharp pain in the lower back, pain between the shoulder blades, and stiffness in back muscles resulting in discomfort.

Is it safe to use hot and cold therapy during pregnancy?

Yes, using a heating pad can help reduce muscle stiffness. Cold therapy reduces inflammation and numbs the pain area.

What kind of support devices help to ease back pain during pregnancy?

Pregnancy belts or maternity belts and pillows help distribute the belly weight more evenly and alleviate pressure on the spine. These supports provide comfort and reduce back pain during pregnancy.

Conclusion

Back pain during pregnancy is a common yet manageable condition. Mothers-to-be can find relief by understanding the symptoms, causes, and available treatments. Using a pregnancy belt or a maternity belt can really help in this regard. Proactive steps like these can improve your overall experience as you adjust to the demands of motherhood.