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How to get rid of back pain when pregnant
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How to get rid of back pain when pregnant ( let’s talk about Back pain ) – during pregnancy is a common complaint – and not surprising. You gain weight, your centre of gravity changes, and your hormones release muscles in the joints of your waist. Usually, however, you can prevent or reduce back pain during pregnancy.

Consider best ways to get rid back pain when pregnant.

Why do you have Back Pain during pregnancy?

Why do you have Back Pain during pregnancy?
Image credit : Gardner Schofield Chiropractic

Causes of Back Pain during pregnancy :-

How to get rid of back pain when pregnant ?

During pregnancy your muscles relax and stretch to prepare your body for childbirth. This puts a strain on your joints, which can cause back pain.

Pregnancy also affects your posture (the way you lift your body while standing or sitting). When you are pregnant, the natural curve of your spine grows because it is trying to cope with the extra weight of your baby’s lump. This can cause pain.

Some women have low back pain and have spinal cord pain (symphysis pubis dysfunction), which is a common condition in pregnancy. It describes the pain caused by strong or unstable joints in the pelvis during pregnancy.

Back problems can affect your sleep and make it difficult for you to make your daily life. But there are a few things you can do to help relieve pain, sleep better and stay strong throughout your pregnancy.

How to get rid of back pain when pregnant Symptoms of pregnancy back pain ?

Lumbar pain during pregnancy is often found even above the waist in the middle of the back, and may be accompanied by pain that results in a woman’s leg or foot.

Back pelvic pain (behind the skin) is more common than lumbar pain in pregnancy. It is a deep pain that is felt under the waist, on one side or on both sides or across the tail bone.

Risk Factors during pregnancy :-

How to get rid of back pain when pregnant

Increased hormones – Hormones released during pregnancy allow the soft tissues to relax and the joints to relax in preparation for the birth process. These changes may affect the support of your normal experience.

Gravity Center – Your center of gravity will gradually develop as your uterus and baby grow, causing your posture to change.

Extra Weight – Your growing pregnancy with a baby creates extra weight that your back should support.

Standing or posture – Wrong posture, excessive posture and bending can cause or exacerbate back pain.

Depression – Depression is usually concentrated in weak areas of the body. Because of changes in your pelvic area, you may experience an increase in back pain during the difficult times of your pregnancy

Related article :- Top 10 Healthy Back Workout for Pregnancy Pain relief for Women’s

Best Treatment options for pregnancy back pain for women’s :-

How to get rid of back pain when pregnant

Best Treatment options for pregnancy back pain for women's
How to get rid of back pain when pregnant
Image credit : FirstCry Parenting

While treatment options may be limited, there are options available, and some may work:

How to get rid of back pain when pregnant

Exercise and Physical Therapy :

The most effective treatments have been shown to be exercise and therapy.2 Continuous movement is actually helpful and bed rest often exacerbates symptoms. Find a local physiotherapist who has worked with pregnant women and who can help promote better posture and spinal movement.

Pillow Support:

Pillow support, especially when sitting or sleeping at night, can be very helpful. Pregnant women with back pain find a side bed with a support pillow between the bent knees to make it more comfortable.

Ice Use and Heat:

There is limited scientific evidence to support their use, but many people find relief from the use of cold treatments or the application of cold back pain. One of these methods is not that better than the other, and some people get better results with cold treatments while others may find relief from the heat.

Concomitant Therap

Many women find relief from alternative therapies. This includes chiropractic treatment and massage. If you do not feel comfortable with the above methods, you might try one of these treatments to see if they help. Ask if your massage therapist or chiropractor has some training and experience in treating pregnant women.


As you may know, medications during pregnancy are used with extreme caution. Medications used during pregnancy are measured on a separate scale to help patients and doctors understand the potential risks to the developing fetus.

This isolation scale is useful for patients who weigh the risks and benefits of different treatments. Tylenol is generally considered to be safe and is estimated to be a classical anti-inflammatory drug of Class B.2 with certain risks and is considered class C in early pregnancy and class D in later pregnancies.

Some muscle relaxants are safe to use while others should be avoided. Narcotic drugs should be avoided as often as possible. Talk regularly about the use of medication with both your doctor and your obstetrician.

Tips for preventing and avoiding pain :

There are several effective ways to avoid back pain during pregnancy, including:

  • strengthening the back muscles with pregnancy-friendly exercises
  • maintaining a healthy weight throughout pregnancy
  • doing gentle exercise regularly, with a doctor’s approval
  • wearing flat- or low-heeled shoes with arch supports
  • avoiding standing for long periods
  • avoiding lifting too much weight
  • practice properly lifting techniques by squatting down and using the legs instead of the back
  • practice good posture
  • avoiding sleeping on the abdomen

when does back pain start in pregnancy?

According to the study show that lower back pain usually occurs between the fifth and seventh months of being pregnant. Although in some cases it begins as early as eight to 12 weeks.

women with Pre-existing lower back problems are at higher risk for back pain, and their back pain can occur earlier in their pregnancy. so let’s start and get rid back pain when pregnant.

3 Exercises get rid of back pain when pregnant:-

1. Strengthening the Whole Abdomen

 Strengthening the Whole Abdomen
Image credit : Shape Magazine

Sit up in a chair, hands tied behind your head. Take a deep breath, and as you exhale, practice pulling your entire abdomen (including your baby) back into your pouch. Imagine your lower back stretching and stretching as your abdominal muscle contracts.

If you do not feel pain, add a little inclination back and forth as you exit. Keep your spine straight, and try to feel the increased strength needed for your abs to support your lower back. The slope can be very small – a little goes a long way.

2. Glute strength standing

Glute strength standing
Image credit : SparkPeople

This workout is very good for instability and pain in SI joints. Stand up tall, with your heels tucked together and your toes straight V-shaped (like the first position in ballet).

As you pull out, press your glutes (basically your butt cheeks) together, and feel how this helps you rotate your legs outwards. At the same time, gently pull your abdomen back to your lower back, assuming that your lower extremities are lower and softer.

3.  Side-Lying Glute Strength

Side-Lying Glute Strength
Image credit : The Better Butt Challenge

This exercise strengthens the shiny muscles on the sides of the hips – which is important for stability. Lie on your side, with a pillow under your stomach to support the baby. Tuck your lower leg up to the knee, and extend your upper leg length, as if standing on it.

How to relieve upper back pain during pregnancy?

Get rid Upper Back Pain During Pregnant :-

How to relieve upper back pain during pregnancy?
Image credit : FirstCry Parenting

There is a lot of focus on prenatal pain, but at the clinic I treat a lot of women in this country who experience upper back pain. Primary back pain during pregnancy can occur at any time, but is most common in the third trimester.

This happens for a number of reasons. First, as the pregnancy progresses, the growing size of the baby and the uterus shifts the centre of gravitational force putting increased pressure on the back muscles. Second, a woman can gain 25-30% of her body weight in the short term, which puts increased pressure on the back muscles.

Hormonal changes in the later stages of pregnancy can also be a factor. As the body prepares for delivery, hormones are released that release muscle and tissue from the body. When this happens there is less stability in the thighs and back, which makes the muscles work harder, and sometimes this increased need for muscle can cause muscle spasms. Finally, enlargement of the breast tissue during pregnancy can change posture and increase stiffness in the neck, shoulders, and thoracic spine.

While it is often painful for the back during pregnancy there are some steps you can take to prevent this from happening and reduce the symptoms when they do occur.

Maintaining a neutral position. Stand up straight and with your chest up and shoulders back and relaxed. Do not close your knees. Use a wide range of good support base and try to keep the weight evenly distributed between the sides. If statistically standing for a long time, rest your foot on a small stool and change feet frequently to change weight distribution.

How to get rid of back pain when pregnant
How to get rid of back pain when pregnant
Image credut : Medical News Today
  • Maintain a neutral position. Use a chair with good lumbar support or buy a pillow to support the lumbar. Do not cross your legs and keep your feet down about shoulder width apart. If your feet are uncomfortable sitting down consider using a chair. Make sure your seat is at the right height and the hips are positioned at about 90 degrees. Your knees should never be higher than your hips when sitting. By keeping the lower back supported, the muscles in the upper back can relax more while sitting.
  • Keep your spine neutral while you sleep. It is recommended that pregnant women, especially in the second and third trimesters of pregnancy, sleep on their side. Placing a pillow between the knees and under the abdomen can help maintain a neutral spine for sleeping. Also, using the right amount of pillows to ensure a neutral neck or position of the cervical spine is important.
  • Avoid lifting and carrying heavy objects and, where necessary, use appropriate body equipment for lifting. Here are some suggestions on how to improve. Keep the object close to your body at all times to lower the arm of the lever and force it to rest on your back. Bend your knees and not your back when lifting something. If you need to bend forward to lift the arrow at the hips do not bend backwards. Do not twist while lifting. Wait until you lift the object and bring it closer to your body before wandering or turning.
  • Wear a good support bag and comfortable clothes during pregnancy. And wearing supportive shoes without a heel can help reduce some back discomfort by keeping the spine neutral and providing a good foundation of support.
  • Do daily physical activity or exercise such as walking or swimming. This will keep your back muscles strong and can help reduce discomfort. Always consult your healthcare provider before starting any new exercise program during pregnancy.
  • Doing simple stretching exercises every day can also help in reducing or minimizing high-level pain. The following two exercises can help alleviate some of the subsequent stresses and reduce acute pain.
  • Pectoralis extension of the door: Stand on the door frame and place your arms on the door frame at shoulder height with elbows bent at 90 degrees. Put one foot forward and hold it slightly forward until you feel a slight stretch in front of the chest in front of the shoulders. Hold for 30 seconds and repeat 3-5 times several times a day.
  • Capsular regression: After you stretch the pectoral muscles as noted above, keep the arms relaxed next to you and gently hold the shoulder blades together as if trying to hold a pencil between them. Hold for 5 seconds and relax. Repeat 20-30 times several times a day.

# Stretches for Pregnancy Back Pain video :- How to get rid of back pain when pregnant

video credit : MFTNHS

If you experience upper back pain during pregnancy you can use ice, heat, or massage to reduce symptoms. Do not leave any extra time (more than 15 minutes at a time). Make sure there is a proper wrap between your skin and a hot pack to prevent burns and put a barrier between your skin and an ice pack to prevent skin irritation.

Ask your partner to rub the area or arrange a professional removal before giving birth. Also, talk to your health care provider about physical therapy. A physiotherapist may examine you to determine if you have identified specific factors that contribute to your back pain and then design a plan that is tailored to you to deal with these symptoms and to facilitate your return to painless activity.

How to get rid of back pain when pregnant ?

Common causes of low back pain :-

Pain is considered incurable if it lasts more than three months and exceeds the body’s natural healing process. Chronic pain in the lower back usually involves a disc problem, a joint problem, and / or an irritated nerve root. Common causes include:

Lumbar herniated disc. The jelly-like center of the lumbar disc can tear the hard outer layer and irritate the nearby nerve root. The disc portion of the disc is full of proteins that cause inflammation when they reach the root of the nerve, and inflammation, as well as nerve compression, causes pain in the nerve roots. The wall of the disc is also rich in nerve fibers, and tearing through the wall can cause great pain.

Degenerative disc disease. At birth, the intervertebral discs are hydrated and very healthy. As people age, the discs lose hydration and wear out. As the disc loses hydration, it cannot withstand the force, and it transmits energy to the disc wall which can shed tears and cause pain or weakness that can lead to dehydration. The disc can also fall off and contribute to stenosis.

Infection. Also called osteomyelitis, spinal infections are rare but can cause severe pain and are life threatening if left untreated. It can be caused by surgical procedures, injections, or blood transfusions. Patients with a weakened immune system are at greater risk of developing spinal infections.

Tumor. Most spinal tissues start in one part of the body and turn into the spine. Tissues that usually spread to the spine begin with cancer in the , prostate, kidney, thyroid or lung. Any new symptoms of back pain in a patient with known cancer should be evaluated for the possibility of spinal metastasis.

Autoimmune disease. Back pain is a possible symptom associated with autoimmune conditions, such as ankylosing spondylitis, arthritis, lupus, crohn’s disease, fibromyalgia, and others.

What are the 3 trimesters of pregnancy?

Types of Trimester during pregnancy
Image credit : OnHealth

Types of Trimester during pregnancy

Pregnancy has three trimesters, each of which is characterized by the occurrence of a fetus. Pregnancy is considered to be full-time at 40 weeks; infants delivered before the end of the week 37 are considered premature. Premature babies can have problems with their growth and development, as well as difficulty breathing and digestion.

First Trimester (0 to 13 weeks)

The first trimester is very important for your baby’s development. During this time, your baby’s body shape and body systems grow. Most miscarriages and birth defects occur during this time.

Your body also undergoes major changes during the first trimester. These changes often produce a variety of symptoms, including nausea, fatigue, breast tenderness, and frequent urination. Although these are common symptoms of pregnancy, every woman has a different experience. For example, while some may increase their energy level during this time, others may feel very tired and emotional.

Second Trimester (14 to 26 weeks)

The second trimester of pregnancy is often called the “golden age” because many of the negative effects of early pregnancy disappear. During the second trimester, you may have less nausea, better sleep patterns and increased energy levels. However, you may experience completely new symptoms, such as back pain, abdominal pain, leg cramps, constipation and heartburn.

Somewhere between 16 and 20 weeks, you may feel your baby’s first movement.

Third Trimester (27 to 40 weeks)

Now you have reached the end of your pregnancy and you are probably very happy and worried about the birth of your baby. Some of the physical symptoms you may experience during this time include shortness of breath, hemorrhoids, urinary incontinence, varicose veins and sleep problems. Many of these symptoms come from the growth of your uterus, which has just increased from about two ounces before conception to 2.5 pounds at birth.

Lower back pain pregnancy third trimester – Get to rid Back pain during pregnant

How to get rid of back pain when pregnant lower back pain pregnancy third trimester.
video credit : Kids OT Help

FQA :- How to get rid Back pain during pregnant

Q. When should I worry about back pain in pregnancy?

Women who experience back pain during pregnancy should consult their obstetrician or other health care provider if they experience any of the following symptoms: severe pain. pain lasting more than two weeks. cramps appear more frequently and gradually become stronger.

Q. What helps back pain at night during pregnancy?

Try using a pregnancy pillow to sleep comfortably. Or put a pillow between your knees and one under your stomach. Ask your doctor about recommended exercise and if any low-impact exercise is safe for you – regular exercise can help with back pain.

Q. How can I stretch my back during pregnancy?

Exercising the back, like this little back, can help reduce back pain. Relax your hands and knees with your head in line with your back. Pull on your stomach, wrap your back slightly. Hold for a few seconds, then relax your abdomen and back – keep your back as flat as possible.

Q. When does back pain start in pregnancy?

Studies show that low back pain usually occurs between the fifth and seventh months of pregnancy, although in some cases it lasts from eight to 12 weeks. Women with low back pain are at a higher risk of back pain, and their back pain can occur before their pregnancy.

Q. Is sharp back pain normal in early pregnancy?

Back pain is a common, if unpleasant, part of pregnancy for many women. In the first trimester, back pain is often linked to increased hormones and stress. You may be at greater risk for back pain during pregnancy if it is something you have experienced before pregnancy, or if you are overweight.