If you or you know someone who is pregnant, low back pain may continue to be the most uncomfortable and exacerbating feeling through the stages of pregnancy. Even if you want to rest, you may move around the house to get or do something, but low back pain can disrupt your productive movements. Typically starting in the second half of pregnancy, most pregnant women experience back pain. According to Lifespan, women feel pain in the lower lumbar region or posterior pelvic region in their lower back.
It’s estimated between 50% and 70% of pregnant women experience back pain. Several causes of low back pain during pregnancy are changes in hormones, chronic back pain before pregnancy, weight gain, stress, and changes in posture. Potential symptoms may occur when you experience pain above or at the sides of the waistline and pain in the buttocks or thighs. However, it’s important to remember that experiencing low back pain during pregnancy is normal and inevitable. In fact, there are effective treatments that can ease and eradicate low back pain as you wait for your baby’s arrival:
Hear this out; counseling can be a very effective and helpful treatment when experiencing low back pain during pregnancy. This can be most relevant in particular cases when the pain is severe, persistent, and causing emotional distress. Counseling can help to treat back pain for several reasons, such as emotional support, coping strategies, pain management techniques, stress reduction, communication and relationship support, and education and information.
When it comes to emotional support, counseling provides a safe space to express fears, frustrations, and concerns related to the pain. Your counselor can make an effort to validate and empathize with managing back pain’s psychological impact. Coping strategies may be guided imagery, relaxation techniques, breathing exercises, and mindfulness. Pain management techniques may involve positive imagery, distraction techniques, self-soothing exercises, and soothing exercises as non-pharmacological approaches to pain relief. Stress reduction requires time management and lifestyle modifications. Your counselor can facilitate problem-solving discussions to address interpersonal challenges related to back pain in communication and relationship support. Lastly, ways to manage and prevent back pain are provided in education and information where you can be aware of other causes of back pain.
Wear supportive footwear
For you to get the right gear, don’t wear flat shoes. Instead, wear low-heeled shoes with good arch support. It’s time to temporarily say goodbye to wearing high heels, which can shift your balance forward and cause you to fall.
According to Mayo Clinic, you may want to consider wearing a maternity support belt. However, there’s still limited research on the effectiveness of maternity support belts. Nonetheless, some pregnant women may find these belts helpful as additional support.
Include physical activity in your daily routine
Regular exercise improves flexibility, supports the back, and promotes overall well-being. Therefore, regular exercise can strengthen the muscles. So you can feel confident and confident in trying to include physical activity in your daily routine. Even if you’re pregnant, you can still find other ways to make sure that your body is in its healthy condition.
However, it’s important to get your healthcare provider’s OKAY or GO signal to engage in regular exercises or physical activity in your routine. Regular exercises don’t have to be about going to the gym or taking extreme home workouts. You can only try gentle activities like walking or water exercise. Stretches may also be shown and taught by your physical therapist.
Practice proper form and technique
This treatment can help decrease strain on your back and reduce possible risks of injury. It’s essential that during exercises, you should be able to maintain proper engagement of your core muscles, including the pelvic floor and abdominal muscles. This provides support for the lower back and helps stabilize the spine. Avoid rounding or slouching your back.
Minimizing movements involving spine bending is important since these can strain the ligaments and back muscles. Instead of bending at the west, squat down or kneel when you’re reaching for objects. Use your leg muscles more than your back when lifting objects. Lift using the strength of your legs, and keep your back straight when you bend at the knees.
Heat and cold therapy
The American Congress of Obstetricians and Gynecologists suggests that you can use a warm water bottle or a heating pad for painful back muscles. It’s important to note that heat pads should be set at the lowest possible temperature setting. To help prevent burns, wrap your warm water bottle or heating pad in a towel. You can also use cold compresses to ease back pain.
Both heat and cold can numb the area, soothe sore muscles, and reduce inflammation to provide relief. Some individuals prefer the use of alternate heat and cold therapy. For example, you can repeat the cycle of applying heat for 15 minutes, followed by cold for 15 minutes. But before using heat or cold therapy, check the temperature of a small area of your skin. This is to ensure that the temperature is moderate, not too cold, and not too hot.
Use a pregnancy pillow
A specially designed body pillow known as a pregnancy or maternity pillow can support the changing curves of your body during pregnancy, according to MedicineNet. This long pillow ensures that your whole body is being supported. Which is why it’s true that, to a larger extent, they help reduce back pain during pregnancy. But it’s still important to choose the right pillow that will provide adequate comfort and support in your back. Wedge pillows, U-shaped and C-shaped, are some of the various types of pregnancy pillows available to you.
Be sure to position the pregnancy pillow in a way that provides support to your hips and lower back. Try to experiment with different orientations and placements to find the most comfortable position for you. Some pillow positions are between the knees, back support, and under the belly.
According to some studies, many people swear by the effectiveness of the relationship between pregnancy back pain relief and acupuncture. But acupuncture must be administered correctly to prevent unwanted side effects that can induce labor, such as headaches, nausea, and overstimulation. As an East Asian medical technique, acupuncture refers to fine needles inserted into particular pressure points on the body that communicate with different emotional and physical health systems.
According to the newsletters of the Parents website, acupuncture eradicates any blockages responsible for the smooth flow of the body’s energy, known as “qi.” Through acupressure or needle insertion, stimulating these acupuncture points can boost your energy level, improve digestion, and relieve back pain, morning sickness, and migraine headaches.
Relax with meditation
Meditation is a technique accessible at any place and at any time where an appointment isn’t necessary, unlike yoga or massage. You can increase your tolerance level by meditating regularly. This will come in handy when you’re coping with labor and delivery pain and when managing pregnancy back pain. Meditation shows a “relaxation response” that allows the brain to control its release of stress hormones through stimulation.
As a matter of fact, there are various ways to practice meditation. The most common way is to lie or sit down to inhale and exhale deeply and to focus on breathing mindfully. See to it that you’re in a quiet place to start the meditation to avoid distractions. You can listen to calming music or a guided audio program that must be pregnancy-specific and generic or simply meditate in silence.
A low-impact exercise like swimming puts minimal stress on your joints and spine. The buoyancy of the water reduces the load on your back when it supports your body weight. This allows you to strengthen your muscles and engage in cardiovascular activity. This kind of sport is effective for pregnant women because it “takes the pressure off the spine,” according to the newsletter of the Parents website.
Gravity does not affect your body when you’re suspended in the water. Padding up and down the pool lanes will tone your arms, legs, and back and core muscles. This can also help decompress your spine. Deep breathing will help you relax both physically and emotionally. Breathe deeply and fully to stay afloat as you experience full-body movement in a secured space.
Seek chiropractic care
It may be a good idea to seek a professional chiropractor to treat your low back pain during pregnancy effectively. Chiropractors are healthcare professionals who treat and diagnose musculoskeletal conditions, including back pain. But it’s still important to consult your doctor before trying a new treatment to ensure its appropriateness.
Chiropractors customarily use soft tissue work, nerve compression, joint manipulation, and joint misalignment and prescribe exercises that prevent you from experiencing muscular tightness. Moreover, a chiropractor will develop an individualized treatment plan after evaluating your condition to tailor it to your needs. They’ll consider your overall health and pregnancy stage.