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Pregnancy is a time when a woman’s body undergoes numerous physical and mental changes. These changes can affect body balance, muscle strength, and mental state. Lower back pain, in particular, is a common but disturbing symptom for pregnant women.
This blog will tell you why this pain occurs, how it can be reduced, and what precautions to take in everyday life.
➡Main causes of back pain in pregnancy
There can be many causes of back pain during pregnancy.
✅ Hormonal changes in pregnancy
During pregnancy, the levels of hormones ‘relaxin and ‘progesterone’ increase. This hormone:
Loosens joints and ligaments
Prepares the body so that the baby can come out easily at the time of birth
These changes increase the pressure on the spine and cause pain.
✅ Weight gain in pregnancy
The body weight increases during pregnancy. The increasing weight has a direct effect on the spine and lower back.
The growth of the abdomen changes the gravity of body
Increases pressure on the back muscles
Pain may increase if you stand or sit for a long time
✅Change in body posture during pregnancy
As the uterus grows, the balance of the body changes. This change puts additional pressure on the muscles of the lower back.
✅ Mental stress in pregnancy
Mental stress during pregnancy can increase muscle strain and pain. Sleep, blood circulation, and body energy are also affected due to stress.
➡ Ways to get relief from back pain during pregnancy
The remedies given below are simple, safe, and natural. They can be easily adopted in everyday life.
✅Correct sitting and standing posture during pregnancy
Adopting the correct posture reduces the pressure on the spine.
⏺While sitting:-
The back of the chair should be straight
Keep the feet completely on the floor
Use a lumbar support cushion for the lower back
⏺While standing:
Keep the shoulders back
Pull the stomach slightly in
If it is necessary to stand for a long time, keep one leg at a higher place
⏺Walk with the head raised
Keep the neck and back straight
Avoid walking bent
✅Light exercise and stretching during pregnancy
Light exercise reduces back pain and strengthens the muscles.
⏺Pelvic Tilts
Lie on your back on the floor
Bend your knees and place your feet on the floor
Slowly press your waist towards the floor and then come back to the normal position
Repeat 10-15 times a day
⏺Cat-Cow Stretch
Sit on your hands and knees
Bend your back down while inhaling (cat pose)
Raise your back while exhaling (cow pose)
It increases the flexibility of the spine
⏺Walking and Swimming
Do light walking for 15-20 minutes daily?
Swimming reduces pressure on the muscles and improves blood circulation
⏺Other Stretches
Side Leg Raise: Strengthens the armpit muscles and lower back
Bridge Pose: Tones the back and abdominal muscles
✅ Hot and Cold Compresses During Pregnancy
⏺ Hot Compresses
Hot Water Stretches
⏺Use a bottle or heating pad
Reduces muscle tension
Use for 10-15 minutes
⏺Cold compress
A cold bandage or ice pack reduces swelling and pain
Use for 10 minutes, 2-3 times a day
⏺Belly support belt
Reduces pressure on the stomach and back
Provides support while standing or walking for a long time
⏺ Wearing the right shoes
Wear flat and comfortable shoes
High-heeled shoes increase pressure on the back and waist
✅Prenatal yoga and meditation in pregnancy
Prenatal yoga increases flexibility and reduces mental stress
Meditation and pranayama keep the body and mind calm
✅Massage and acupressure
A gentle massage relaxes the muscles
Acupressure improves blood circulation and reduces pain
Take a massage only from a trained massage therapist. Get it done
✅Rest and sleep during pregnancy
Sleeping on the left side is safe and comfortable
Use two pillows to support body parts
Take small breaks during the day
➡Changes in everyday life during pregnancy
Avoid lifting heavy weights
Do not stand or sit for long periods of time
Take small breaks during work
Lift bags or goods by dividing them between both hands
➡ When to contact a doctor during pregnancy
Fever, burning sensation while urinating, or vaginal bleeding
Sudden severe pain or prolonged pain
Feeling weakness or numbness in the legs
➡ Mental and emotional support during pregnancy
Support from family and friends is important
Meditation, light walks, and prenatal yoga reduce mental stress
Positive thinking and patience help to bear the pain
➡ Conclusion
Lower back pain during pregnancy is common, but it should not be ignored.
The right exercises and stretching
Rest and proper sleep
Prenatal yoga and massage
Belly support belt and right shoes
Mental and emotional balance
These measures can reduce pain and make the pregnancy experience more comfortable.
