Back pain management tips during pregnancy

Back pain management tips during pregnancy

Back pain management tips during pregnancy

Pregnancy is undeniably the most beautiful phase for a mother to be. However, you cannot ignore the fact that your body is undergoing several changes. These changes occur majorly because of a substantial shift in hormone levels in the body and an increase in weight due to the growth of the baby.

 At times, these changes can be a bit hard to cope with. One such difficulty is the loosening and stretching of ligaments as your body prepares to deliver, which results in back pain. This is one of the common problems faced by almost every pregnant woman, but the good side is the development of your baby.

Heal Herbally, Without Medication 

Pregnancy back pain is very common among women, and it typically takes place where the pelvis meets your spine, at the sacroiliac joint. There can be numerous reasons for back pain during pregnancy, here are some of the more likely causes: 

  • Weight gain
  • Posture changes
  • Hormonal changes
  • Muscle separation 
  • Stress 

In order to maintain a child's health and development, taking painkillers is strictly prohibited during pregnancy. So, there are some proven methods to reduce back pain during pregnancy without relying on medication that might have bad effects on your child's health. However, getting rid of it is not guaranteed. 

Tips to Manage Back Pain During Pregnancy 

Here are some of the most effective methods and tips to manage your backaches during pregnancy without relying on medication. 

  • Practice Prenatal Yoga
  • Yoga is something that is in tune with our roots. Our history and culture have significant incidents that establish the importance as well as the benefits of Yoga for our bodies. Consequently, prenatal yoga is one of the most reliable options and also the most popular one to ease back pain during pregnancy. Women who face backaches due to excessive pressure on joints and who are overweight can benefit the most from prenatal yoga as it can help improve posture and also prepare your body for going into labour.

  • Try Prenatal Massages
  • Sciatica is a problem faced by many women during postpartum & pregnancy. It is nothing but severe pain running down the lower back and legs. The pain is often unbearable and is caused by excessive compression of the sciatic nerve. Our body faces several changes during pregnancy, like bad posture, which causes this pressure on the nerve.

     This can be very well cured by prenatal massages that effectively ease out muscles and can help reduce unnecessary pressure on the nerve, resulting in relief from back pain.

  • Stretches
  • Stretching regularly is definitely a way to relieve back aches and prevent them in the future as well. There are some specific stretches meant to help your body during pregnancy. If you're the one who exercises regularly, try to include these pregnancy stretches to make your body more adaptive to pregnancy changes. 

    Even if you're not the one to exercise regularly, start a little bit from the early stage of pregnancy only. These stretches not only help with back aches but also ensure healthy delivery and prepare your body for the same.

  • Changing Sleeping Position
  • It is often difficult for pregnant women to find a comfortable sleeping position, and you might end up adapting to one that might feel comfortable during pregnancy but does not prove to be good for your back in the long run. As a matter of fact, there are some tried and tested sleeping positions that help soothe backaches during pregnancy. You can choose any one of them to save yourself from severe back pain. 

    Bending your knees whilst sleeping balances the pressure on your back, making it comfortable and easy to sleep. 

    Placing a pillow between your legs whilst sleeping distributes the pressure so that your back doesn't need to undergo excessive pressure. 

    Considering a pregnancy pillow to get a comfortable night's sleep is also an effective option you can choose.

  • Hot and Cold Compress
  • This technique can help relax the sore muscles of the back and provide relief even in the case of highly inflamed muscles and severe back pain during pregnancy. However, consulting a health professional before trying this method is strongly recommended. Since you cannot use it at every point or area where you feel pain. Using the hot compress followed by the cold one works wonders to relieve the blood vessels and inflammation in muscles that cause swelling and back pain by lowering the body temperature.

  • Herbal Oils 
  • It is complex for a first-time mother to be, to understand what can be used and what not! Even for a physical problem like backache you can't go for anything random as it might affect your baby's development.

    You can always consider using herbal oils during prenatal massage sessions. Using herbal oils like Dhanwantharam Thailam, Karpooradi Thailam, Mahanarayana Thailam etc to massage the areas with cramps can soothe the pain without any side effects.

    You can even use essential oils like rosemary, lavender, eucalyptus or peppermint with some carrier oil (coconut for example) to get relief from backache during pregnancy.

    However, it is advisable to get on oils and massages only after the completion of the first trimester.

    Pro tip for extra ease

    Additionally, wearing comfortable shoes, not bending much, and avoiding sitting or standing for long periods are some ways to prevent or reduce backaches during pregnancy. 

    These were some of the ways to relieve back pain during pregnancy for various reasons. However, if you are experiencing severe back pain, you must consult a doctor and opt for medication if prescribed.

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