Are you a mother-to-be? Or have you just welcomed a baby into your arms? The joy you feel at this time cannot be expressed in words, right? But one problem that comes with this joy, one that we don't talk about much, but that many people have, is back pain . Constant bending while breastfeeding, bathing, playing on the floor, and holding a baby, all of this gradually increases the pain in your back and shoulders. Sometimes, back pain that started during pregnancy can last for months after the baby is born. This is not a problem that only affects you. Let's talk about this in detail.
Why is back pain so common during pregnancy?
It's actually quite common. Surveys show that between 40% and 50% of pregnant women experience back pain at some point during their pregnancy. That means about one in two mothers will experience it.
The most important thing is that you don't ignore this pain and talk to your doctor. Many people think that this is normal and that you should just put up with it. But it doesn't have to be that way.
There are also risk factors that affect this.
- If you had back pain before pregnancy: If you had back pain before pregnancy, it is more likely to worsen during pregnancy.
- If you had back pain during a previous pregnancy: If you had back pain during your first pregnancy, you may experience it again during your second pregnancy.
But not everyone has this throughout their pregnancy . Some people feel it most strongly in the first trimester, then it subsides. For others, the pain is most intense in the last few months.
What are the main causes of back pain?
Simply put, there are three main mechanisms that contribute to this. These can cause pain individually or in combination. Let's take a look at what they are.
| Pain type | Simple explanation |
|---|---|
| Lower back pain (Lumbar Pain) | This is the most common. As your weight increases and your belly bulges forward, your body's center of gravity shifts. This puts more pressure on the vertebral discs in your spine. This extra weight can cause pain in your lower back. |
| Sacroiliac Pain | Throughout pregnancy, your body produces a hormone called Relaxin . Its job is to relax the joints and ligaments in your pelvic floor (the area around your hip bones) to make it easier to give birth. This loosening can cause some instability and pain in the joints in that area. |
| Nighttime Pain | During pregnancy, the blood volume in your body increases. When you stand and walk around all day, more of this blood collects in your legs (which is why your legs swell). When you lie down to sleep at night, this accumulated blood flows back into the pelvic floor and puts pressure on the tissues in that area. This is what causes pain at night. |
Okay, so what do you do about this?
There is no one-size-fits-all solution to this. But there are many things you can try. It would be great if you could talk to your doctor and see a physical therapist.
It is very important to maintain proper posture.
Many pregnant women have a swayback posture. Maintaining proper posture is essential to reduce this.
- Put the high heels aside and wear comfortable, flat shoes.
- When lifting a heavy object, especially a small child , bend at the knees, not the waist .
- When sitting, do not dangle your legs, but place them on the floor or on a small stool. Avoid sitting in chairs that are too deep or low.
- Sleeping position is also very important. Sleeping with your back straight is not good, as it can reduce blood flow to the baby. Sleep on your side with a pillow between your knees. It is much easier to use a long pillow (body pillow) that provides support for the entire body.
Support and help
Mental and physical support is very valuable at this time.
- Abdominal support garments: Doctors recommend using special abdominal support garments as soon as you start experiencing back pain. These provide some support to the abdomen, reducing pressure on the back.
- Emotional support : If you don't have anyone to help you, you may feel more overwhelmed by the pain when you're alone. Talk to your partner, family, and friends about this. Ask for help with household chores.
Exercise and other treatments
- Exercise: Gentle exercise and stretching are very important. It is great if you can attend special ``Prenatal yoga`` classes for pregnant women. Yoga strengthens the back and abdominal muscles and provides great relief to the mind.
- Other treatments: Soaking in hot water, gentle massage, and holding a hot water bottle may provide temporary relief.
- Painkillers: Never take any medication without consulting your doctor. Only take a safe painkiller like `(Acetaminophen)` if he recommends it.
- Chiropractic care: This may also be helpful for some people. However, it is important to consult with a qualified practitioner who has experience treating pregnant women . It is also important to talk to your gynecologist before undergoing this type of treatment.
Will back pain go away after having a baby?
Many people think that back pain will go away after having a baby. But for some, that doesn't happen. The old pain can persist for months, and sometimes new pain can develop in areas like the shoulders and neck.
The reason for this is that the effect of the hormone ``Relaxin'' we talked about earlier, especially if you are breastfeeding, can remain in the body for about 8 months after giving birth. Therefore, the ligaments are still loose.
This is why it is so important for new mothers to be aware of proper posture. It would be a great help if you could learn the correct ways to lift, hold, and cradle your baby from a physical therapist.
Some more tips for new moms:
- Don't fill your baby bag with unnecessary items. Don't carry it on one shoulder. If possible, use a push stroller.
- When breastfeeding , don't lean too far forward, keep your back straight, and use pillows to hold your baby close to you.
- Do simple exercises that strengthen the muscles between the neck and shoulders . Postpartum yoga is great for this.
With all this, you also need to think about yourself. Find some time to relax and calm down. It's very important for your physical health as well as your mental health.
Take-Home Message
- Back pain is very common during pregnancy and after childbirth. Don't treat it as something you have to endure.
- Be sure to talk to your doctor about your pain.
- It is very important to maintain correct posture when sitting, walking, lifting weights, and sleeping.
- Engaging in gentle exercises and yoga, as advised by a doctor, can help manage pain.
- Get help with household chores and emotional support from your partner, family, and friends.
- Even after delivery, be careful about correct posture when holding and caring for your baby.
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