Women who experienced back pain before pregnancy, or women who are overweight have the highest risk of developing back pain during pregnancy. There are a couple of causes for back pain during pregnancy:
- Posture – standing for too long, poor posture, and bending over too often can cause or increase back pain.
- Increasing hormones – the hormones that are released during pregnancy cause the joints and muscles in your pelvic area to become looser and soften in preparation for birth. This change affects the support of your back.
- Weight gain – your baby needs to support the weight of you and your baby.
- Gravity change – the center of gravity in your baby moves forward as your baby grows, causing you to carry more weight in the front, thereby changing your posture.
How to minimize/prevent back pain?
Here are a couple of techniques to help prevent/minimize back pain.
1. Squat, as opposed to bending, when you need to pick something up.
2. The following exercise can help minimize the pain:
Kneel down on your knees and hands with your head even to your back. Pull your abdomen in and arch your spine upward. Stay in that position for a few seconds and then relax your back and abdomen. Repeat this exercise five times, slowly working up to 10.
3. Wearing a supportive belt underneath your lower abdomen helps support your stomach, taking the pressure off your back.
4. Do not sleep on your stomach or back. Sleep on your side instead.
5. Avoid wearing high heels. Stick to flats or sneakers.
6. Elevating your feet a couple of times a day will relieve the pressure from your back.
7. Have someone rub your back for you. Ice packs, heating pads, and a warm bath can help, too.
If your back pain persists, you may want to find a chiropractor in your area. Take it easy, relax, and stay off your feet as much as possible.