It's great news that your baby is growing inside you day by day, isn't it? That's how it should be. But at the same time, you may also feel a little pressure, heaviness, and aches in your back. In fact, many pregnant mothers have experienced this. This back pain is especially felt in the second half of pregnancy, that is, after 4-5 months. But don't worry, there are many things you can do to reduce and control this pain. Let's talk about it today.
Why is the back so hard during pregnancy?
Back pain during pregnancy usually occurs at the point where your pelvis and spine meet, called the sacroiliac joint. There are several reasons for this. Let's take a look at what they are.
| Reason | Simply put... |
|---|---|
| Weight gain | During a healthy pregnancy, you usually gain between 11 and 16 kilograms. Your spine has to bear all this weight. Also, as the baby grows, the uterus puts pressure on the nerves and blood vessels in your spine. This is the main reason. |
| Posture changes | As your baby grows, your body's center of gravity changes. So, without you even realizing it, the way you stand and walk starts to change. Often, as your belly comes forward, you try to hold your body weight in your back. This can put unnecessary pressure on your back and cause pain. |
| Hormonal changes | During this time, your body produces a hormone called 'Relaxin' . Its main function is to relax the ligaments in the pelvic area to make childbirth easier. This same hormone also relaxes the ligaments that support the spine. This can cause the spine to become less stable and cause pain. |
| Abdominal muscle separation | As your uterus grows, the two parallel rows of muscles that run from your chest to your buttocks (called the `rectus abdominis muscles`) can separate in the middle. This separation of muscles can also increase back pain. |
| Stress | Stress can also affect back pain. When you feel stressed, your back muscles can tighten. You may find that your back pain is worse on days when you are feeling anxious or stressed. |
What can be done for this back pain?
Another piece of good news is that unless you have had back pain since before you were pregnant, the pain will likely subside as you get closer to giving birth. In the meantime, there are many things you can do to help reduce the pain.
- Exercise: Regular, simple exercises can strengthen your muscles and increase flexibility. This can reduce stress on your back. Many activities, such as walking, swimming, and stationary cycling, are safe for pregnant women. However, it is essential to talk to your doctor and get his approval before starting any exercise program. He or she can recommend exercises that are right for you and that will strengthen your back and abdominal muscles.
- Hot and cold compresses: This can also be a good treatment. Talk to your doctor first and if he or she agrees, apply an ice pack or something like a boiled vegetable wrapped in a towel to the painful area for about 20 minutes several times a day. After two to three days, apply a hot water bottle or heating pad.
- Maintaining good posture: It is very important to maintain your posture . Keep your back straight while sitting, sleeping, and working.
- When sleeping: Sleep on your side with a pillow between your knees. This will greatly reduce the pressure on your back. Do not sleep on your back (as if your back is on the floor).
- When sitting:When sitting in a chair, roll up a small towel to support your back. Place your feet on a stack of books or a small stool. Sit up straight with your shoulders back.
- When standing: Stand straight with your shoulders back and hips slightly forward. You may also want to use a support belt. Ask your doctor about this.
- Other treatments: Acupuncture and chiropractic have been reported to provide relief for some people. However, before trying any of these treatments, be sure to talk to your doctor and get his approval.
- When picking up something on the floor, squat down with your knees bent, without bending your back .
- Avoid high heels . Wear flat shoes with good arch support. You may need a slightly larger shoe size as your joints become looser due to hormonal changes.
- If your back pain persists, talk to your doctor. Never take painkillers without first asking your doctor. Acetaminophen (Tylenol) is usually safe for pregnant women. However, aspirin and NSAIDs (such as ibuprofen and naproxen) are not recommended. If necessary, your doctor will prescribe a safer painkiller or muscle relaxant.
- Back pain during pregnancy is a common occurrence for many mothers. Don't worry unnecessarily about it.
- Taking care of your posture and doing simple, safe exercises can provide great relief.
- Be sure to talk to your doctor before starting any exercise or taking any painkillers.
- If warning signs such as severe pain, rhythmic cramps, or numbness in the limbs occur, seek medical advice immediately.
Extremely important: Do not apply heat directly to your stomach (abdomen) during pregnancy.
A few other important points
When should you see a doctor immediately?
Just a simple backache is not enough to call your doctor right away. However , if you have any of the following symptoms, don't ignore them. Call your doctor or go to the hospital right away.
| Warning feature | Why should you be especially careful? |
|---|---|
| Very severe pain | Pain that is beyond normal and unbearable. |
| Sudden onset or rapid increase in pain | This could be a sign of a serious condition. |
| Rhythmic cramping pains | This could be a sign of preterm labor . If the pain subsides after a while and then comes back, get immediate attention. |
| Difficulty urinating or numbness in the limbs | This could be a sign of nerve damage or another serious condition, so seek medical advice immediately. |
Very rarely, severe back pain can be associated with serious conditions such as pregnancy-associated osteoporosis, vertebral osteoarthritis, or septic arthritis. Therefore, if you have any doubts or feel that the pain is unusual, it is always best and safest to see a doctor for a check-up.
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