Pregnant and Back Ache

With pregnancy come ailments in varied nature. Progesterone and relaxing hormones soften ligaments, spinal and pelvic joints which further result in change in the tummy bump making the frontal area of women weighty. Due to uterus becoming heavy because of baby’s weight, excess pressure on sciatica is formed, back posture of the body is affected and tummy muscles get weak, straining the spine. 

Due to this change in weight, balance and hormonal distribution, it’s an everyday trauma for many pregnant women because of back ache. 

Type of back ache in pregnancy 

There are some patterns of low back ache during pregnancy that medical experts term as. Lumbar pain, alike lower back pain, occurs in the area of the lumbar vertebrae in lower back. Posterior pelvic pain is felt in the back of pelvis. Symptoms of both types of low back ache are experienced by some women.
 
Lumbar pain is felt over and around spine approximately at the level of, or a little above, waist. The pain may also radiate to 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.
 
Many pregnant women suffer posterior pelvic pain too, which is felt lower than the lumbar pain. This is felt deep inside the buttocks, on either or both sides or in back thighs. It may be triggered by activities such as walking, climbing on stairs, roll over in bed or other twisting and lifting. Positions in which hips are bent, prolonged sitting in chair or leaning forward on a desk may also result in posterior pelvic pain. 

What the expecting women can do?

  • Dress right, put on without heel or athletic shoes so as to reduce strain on your spine.
  • Leg lifts while lying on one side on the floor will help strengthen buttock and hip muscles. It is important that thigh muscles & buttocks be tightened while lifting legs off the floor. Repetitive work out of this exercise, as per convenience, will benefit.
  • Placing a pillow between legs and lying one sided will help sub-side lower back pain while sleeping.
  • There are maternity support belts now, which give additional support to the back. This belt would especially help working women as they need to walk, stand etc. while at work, and that is when pain needs to be lessened.
  • Doctors prescribe taking a walk for up to half an hour. This is one of the simplest and convenient forms of exercise for every women expecting.
  • Stay away from lifting any heavy objects during pregnancy.
  • Massage on the lower back can often help from tiring and in aching muscles. Gentle massage on the muscles that run either side of spine or on lower back, prove extremely beneficial.
  • A warm water bath, hot pack or a warm jet of water from shower head can also be very helpful in back ache during pregnancy.
  • A safe and easy lower abdominal exercise program should be got tailor made for specific body type from doctor. A pelvic or abdominal breathing exercise can be learnt which technically helps in reducing any type of pain including back ache during pregnancy.



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