Tips For Reducing Back Pain During Pregnancy

One of the most common issues that pregnant women deal with is back pain. This type of back pain includes lumbar inflammation in the lower back, aches along the spine, irritation in the pelvis and loss of flexibility. While not all women will experience back pain during pregnancy, those who do find it extremely difficult to do normal things like walk, sit and sleep. Some ways to remedy this pain is through chiropractic manipulations, hot and cold presses, exercise regimens that increase spine strength and massage therapy. Find out how to decrease back pain during pregnancy and make it a comfortable experience with this guide!

Pregnancy Back Pain & How It Develops

Pregnancy is one of the most exciting and fulfilling parts of a woman’s life, but with it comes aches and pain that can be difficult to adjust to. One of the most common side effects of pregnancy is back pain, and it typically develops during the second half of a woman’s pregnancy. In fact, 50-70% of women will experience back pain at some point during their pregnancy, so it’s a condition that many have sought to discover effective solutions to relieve. While back pain during pregnancy can be annoying, most women experience immediate relief after birth. However, during the short time that it occurs, pregnancy back pain can be excruciating to deal with. Most patients report lumbar pain and inflammation in their lower backs, along with irritation in the groin, aches along the spine, stiffness and difficulty bending or twisting. While not every woman will experience pregnancy back pain, there are a few factors that increase its likelihood of developing. Such examples include the added weight that carrying a baby creates on your spine, along with hormonal changes that affect how your body supports your back and poor posture that puts added strain on your spine. Bending in certain ways, excessive standing and a change in your center of gravity will also affect how frequent and intense you feel back pain. Some women experience all of these symptoms while others will only have one or two, if any at all. If you’re one of those women who develops back pain during pregnancy, it’s a good idea to know what risk factors increase its development and what you can do to reduce your pain. The tips described throughout the rest of this article will help you identify back pain risk and effectively prevent it from occurring in the future.

Risk Factors For Pain

As mentioned, not everyone will develop pregnancy back pain but there are some women who have a higher chance of experiencing it than others. Women who had back pain before pregnancy and those who are overweight will most likely have higher levels of back pain than those who aren’t experiencing these conditions. Pregnant women who excessively exercise or are constantly standing on their feet for long periods of time are also at a higher risk for back pain. High levels of stress will cause the weak areas in your body to develop painful spots, as well, which typically accumulate in the back. Smoking can also increase your likelihood of developing pregnancy back pain, even if you stopped smoking when you got pregnant. However, you might not be dealing with any of these conditions but still have back pain during pregnancy, and that’s completely normal. Many women will develop pregnancy back pain no matter what they do to avoid it, and others’ pain is exacerbated by adding on the aforementioned issues. No matter what circumstances you find yourself in, there are many ways to reduce your back pain and find joy in pregnancy again.

Tips To Relieve Back Pain

While pregnancy back pain affects millions of women each year, you’ll be happy to hear that there are many ways to remedy this pain and find some much needed relief. For starters, focus on good posture to keep your spine in correct alignment. This includes standing up straight, holding your chest high, keeping your shoulders back and avoiding locking your knees. When standing, keep a wide comfortable stance and take frequent breaks when you can. Make sure to keep good posture when sitting, too, like placing a small pillow behind your back on your chair. Additionally, wear low-heeled shoes (no high heels!) that have good arch support to help you keep your balance. When experiencing pain, chiropractic care is always a good idea to realign your spine and reduce the tension that has built up in your back. Massage therapy also reduces tension in the muscles and releases the stress of pregnancy that can be plaguing you. Another good rule of thumb is to sleep on your left side and put a support pillow under your knees. You can even put a pillow behind your back or under your abdomen, depending on what feels good for you. Lastly, stay active during your pregnancy. Physical activity, like walking, stretching or water exercises, will keep your back strong and avoid unnecessary pain later on. If these recommendations don’t work for you, consider speaking with your doctor for other ways you can reduce or avoid back pain. He/she will have knowledge about your specific situation and will be the best point of contact to address your pain problems.

Start The New Year Off Pain-Free!

At Texas Spine & Sports Therapy Center, we care about your comfort and mobility during pregnancy. Whether you’re experiencing pregnancy back pain or need tips about how to avoid pain in the future, call our office at (512) 806-0015 to schedule a consultation. Don’t let pain disrupt your pregnancy; call today to learn more about how you can enjoy a pain-free pregnancy!