Why Am I Having This Back Pain During Pregnancy?
Beside morning sickness, back pain is my worst nightmare ever in enjoying the happiness of waiting my new baby. I myself has gone through this situation and I always try to find solution to prevent this. Back pain during pregnancy can be treat and prevent, or at least reduce the misery. Maybe we can blame it to the growing uterus and hormonal change in your body.
Your growing uterus will shift your center of gravity and stretches out and weakens your abdominal muscles, changing your posture and putting strain on your back. Plus, the growing baby will become extra work for your muscle, which increase stress to your joint and that the reason why you feel uncomfortable.
Secondly, reason for lower back pain is the hormone relaxin. During pregnancy, the relaxin hormone exists in your body 10 times more than its usual level. This hormonal change loosen your joints and the ligaments that attach your pelvic bones to provide enough space for your baby to come out.
Types of Lower Back Pain (According to Expert)
Experts describe two common patterns of low back pain in pregnancy: Lumbar pain occurs in the area of the lumbar vertebrae in your lower back, and posterior pelvic pain is felt in the back of your pelvis. Some women have symptoms of both types of low back pain.
Lumbar pain is like the low back pain you may have experienced before you were pregnant. You feel it over and around your spine approximately at the level of your waist. You might also have pain that radiates to your legs. Sitting or standing for long periods of time and lifting usually make it worse, and it tends to be more intense at the end of the day.
Even more pregnant women have posterior pelvic pain, which is felt lower on your body than lumbar pain. You may feel it deep inside the buttocks, on one or both sides or the back of your thighs. It may be triggered by activities such as walking, climbing stairs, getting in and out of a tub or a low chair, rolling over in bed, or twisting and lifting. (source: http://www.babycenter.com/0_low-back-pain-during-pregnancy_9402.bc)
Types of Lower Back Pain (According to Expert)
Experts describe two common patterns of low back pain in pregnancy: Lumbar pain occurs in the area of the lumbar vertebrae in your lower back, and posterior pelvic pain is felt in the back of your pelvis. Some women have symptoms of both types of low back pain.
Lumbar pain is like the low back pain you may have experienced before you were pregnant. You feel it over and around your spine approximately at the level of your waist. You might also have pain that radiates to your legs. Sitting or standing for long periods of time and lifting usually make it worse, and it tends to be more intense at the end of the day.
Even more pregnant women have posterior pelvic pain, which is felt lower on your body than lumbar pain. You may feel it deep inside the buttocks, on one or both sides or the back of your thighs. It may be triggered by activities such as walking, climbing stairs, getting in and out of a tub or a low chair, rolling over in bed, or twisting and lifting. (source: http://www.babycenter.com/0_low-back-pain-during-pregnancy_9402.bc)
How Can I Treat It?
Get a good posture is the first advise I get from the doctor. Stand up straight and tall., hold your chest high, keep your shoulders back and relaxed, don't lock your knees.
Avoid be in a certain position for a long time, for example sitting too long, standing too long. Take some break by walking around, lying flat or simple exercise to reduce your body stress.Wear comfortable and proper shoe. Avoid high heels. A pair of snickers, and any shoes with good arc h support can be a good companion.
You might consider wearing a maternity support belt to help reduce your lower abdominal pain.
Another tips might sound a bit harsh but this is the fact. Try to keep your weight gain within the recommended range. Too much and very rapid weight gain could contribute to back pain.
Then, try to get a good night sleep by making your bedroom environment comfortable. Get extra pillow. Try to sleep on your side instead of lying flat on your back. Bend your knee and put a pillow between them. Put another pillow below your abdomen until you feel comfortable enough.
Try some maternity exercise. Not only it will reduce your back pain by increasing blood circulation to your lower back, it also can reduce your stress level because the hormone endorphin release in your body.
Another way is ask your husband to give you some relaxing massage. Put some hot ointment, ask him to rub your back, but make sure he doesn't put any pressure to your stomach. Maybe you can go to spa to get some foot massage or get some professional prenatal massage.
Lower Back Pain Exercise.
Here are three easy lower back workouts which will benefit you a lot. Before going to practice these workouts, consult your doctor to know whether they are safe for you or not.
Workout 1: Get on your hands and knees such as you are ready to cleanse the floor. Align your wrists and elbows under the shoulders and knees under the hips.
Slowly inhale and at the time of exhalation, bend your back similar to an annoyed alley cat. During this state, your body acquires a convex C-shape. For few seconds, hold the position and do 10-15 repetitions.
Workout 2: Again, get on your hands and knees. Raise your left arm up straight to the sky so that it is in level with your back. At the same time, raise your right leg as high as you can, but don’t exceed your hip level.
For a few seconds, hold the pose without applying pressure on the lower back. Repeat the same workout with right arm and left leg. Do 10-15 repetitions by alternating the two postures.
Workout 3: Lay down on your back. Keep your knees bent and do mini sit-ups so that you can avoid the pressure on your back. Raise your head and torso up to six inches away from the floor.
Hold the pose for 10 seconds. Do 10-15 repetitions. This workout helps to strengthen your lower back. You should be very careful while doing the workout. Don’t pull up on your head while lifting as it can put strain on your neck.
Workout 4: This workout is same as workout 3. Just add little twist by bringing the right elbow towards the left knee. Repeat it with the left elbow and right knee. This workout strengthens the oblique muscles at the abdomen.
Perform each workout carefully. If you feel discomfort in your abdomen, immediately stop doing it and call your practitioner.
Credit to the pregnanyzone.com for taking infomation and photo from http://www.thepregnancyzone.com/pregnancy-tips/tips-to-prevent-back-pain-during-pregnancy/
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