Expecting a baby is such a joyous time in your life, isn't it? But as your belly grows bigger day by day, you start to feel some pain and discomfort in your back, right? You really don't have to worry about this, it's not just you, about 7 out of 10 pregnant women experience back pain . But you don't have to suffer with this pain. Let's see why this happens and what simple things we can do to get relief from it.
Why does my back hurt during pregnancy?
There are several main reasons for this. Let's understand it simply.
Imagine, as your baby grows, your belly gradually moves forward. Then the way your body's weight is distributed, that is, your `Center of Gravity`, changes. So, to maintain balance , you unconsciously lean back a little. This increases the natural curve in your lower back, putting more pressure on the muscles and spine in that area.
Additionally, hormones released during pregnancy cause the joints in your pelvis and spine to loosen. This is to prepare your body for childbirth. However, this loosening can reduce the support your spine receives, which can lead to pain. All of this combined often leads to back pain.
5 simple ways to relieve back pain
Okay, so let's look at some simple things we can do at home to reduce this pain.
1. Let's keep our posture correct!
This may seem like a simple thing, but it can be a little difficult to sit up straight when your belly is growing. But maintaining proper posture can greatly reduce the pressure on your back. Sit in a chair, place your hands on your thighs, and lower your shoulders. Then, roll your shoulders back and squeeze your shoulder blades together for about 5 seconds. Do this three to four times a day. This will strengthen your back muscles and provide good relief to your back.
2. Exercise is a best friend
"Is it okay to exercise while pregnant?" you may be wondering. In fact, low-impact exercise is the best solution for back pain during this time. Exercise strengthens the muscles and increases flexibility. This makes it easier for the back to adapt to the changes in your body .
- Walking : It is very good to walk a little every day.
- Swimming: Swimming is a great exercise for the back because the body feels less weighted in water.
- Riding a stationary bike: This is also a safe and gentle exercise.
The most important thing is to talk to your doctor and get his approval before starting any exercise.
3. Say goodbye to high heels for a while.
Wearing high heels changes the position of your pelvis , putting more pressure on your back. This can cause back pain even when you're not pregnant. So, avoid wearing high heels completely during this time. Instead, wear flat, comfortable shoes that are well-cushioned and provide support for your feet, such as tennis shoes.
4. Pillows provide comfort while sleeping
The best sleeping position during pregnancy is to sleep on your side . When sleeping like this, place a pillow between your knees. This will greatly reduce the pressure on your lower back. You can try placing pillows in different ways. For example, if you have upper back pain, you can place a pillow between your arms. As your belly grows, you can also place a pillow under your belly for support. Many mothers find it helpful to use a `full body pillow` that provides full body support.
5. Talk to the doctor.
Although back pain is normal in most cases, always listen to your body. If the pain is severe, unbearable, or if you have any concerns, never be afraid to seek medical advice . Your doctor can accurately assess your pain and recommend the best treatment for you.
3 simple exercises you can do at home (Stretches)
Prenatal Yoga, specifically designed for pregnancy, is a great way to prevent back pain and reduce the pain you already have. If you don't have time to go to a class, try these simple stretches at home.
| Exercise (Stretch) | How to do it |
|---|---|
| Cat Stretch | Get on your hands and knees and get on all fours. Now take a slow breath, pull your stomach in and arch your back (like an angry cat). Hold this position for 10-20 seconds, then come back to normal. Do this about 10 times. |
| Standing Pelvic Tilt | Stand straight, leaning against a wall. Spread your feet shoulder-width apart. Now press your lower back (the space between your back and the wall) against the wall. Hold for a moment and then relax. Do this 10 times. This will strengthen the muscles in your lower back. |
| Fitness Ball Stretch | Sit on the floor in front of a wall. Place the `Fitness Ball` between you and the wall. Now bend your knees, place your feet on the floor, and lean against the ball. Now press your lower back against the ball and push it up. Hold for 10-20 seconds, then return to the original position. Do this 10 times. |
Take-Home Message
- Back pain during pregnancy is very common, so don't worry too much about it.
- Maintaining correct posture, doing simple, gentle exercises, and wearing comfortable, flat shoes can provide great relief.
- You can reduce pressure on your back by sleeping on your side and placing pillows between your knees and under your stomach.
- If the pain is severe, persistent, or accompanied by other symptoms such as fever, numbness in the limbs, etc., do not waste time and definitely see your doctor .
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