Weight gain is obvious, but there is more to it you should know.
Pregnancy is a beautiful process. Life is growing inside you, but some lower back pain also comes with it.
There are several causes of lower back pain during pregnancy, including:
- Hormonal changes: During pregnancy, the body produces a hormone called relaxin, which helps to loosen the ligaments and joints in the pelvis in preparation for childbirth. This can lead to instability in the lower back and pelvis, causing pain.
- Posture changes: As the pregnancy progresses, the growing uterus can cause the woman to shift her centre of gravity, putting extra strain on the lower back especially when sleeping when you spend several hours in the same position.
- Weight gain: The additional weight from the growing fetus and other pregnancy-related weight gain can put extra strain on the lower back muscles.
- Physical activity: Lack of physical activity or over-exertion can cause lower back pain.
To reduce lower back pain during pregnancy, you can try the following:
- Exercise: Engage in regular, low-impact exercise, such as walking or swimming, to help keep the muscles strong and flexible.
- Stretching: Stretch the lower back and leg muscles to keep them flexible and reduce pain.
- Good posture: Try to maintain good posture when standing and sitting, by keeping your shoulders back and your head up. When sleeping, you have to use maternity pillows to support your weight in a comfortable position.
- Support: Wear comfortable, supportive shoes and use a pregnancy pillow to support your back when sitting or sleeping
- Hot and Cold Therapy: Use a heating pad or a warm water bottle on the lower back to help relieve pain. Alternating with a cold pack can also be helpful.
- Massage: A massage from a trained professional can help to relax the muscles and reduce pain.
- Sleep with a proper Pregnancy Pillow to support your spine while sleeping
It is also important to note that if the pain is severe or persistent, it's always best to consult with a healthcare provider to rule out any underlying conditions.
Do you want to learn more? Read our Frequently Asked Questions for...
Lower back pain can be caused by various factors. One common cause is muscle strain or sprain, which can occur due to poor posture, lifting heavy objects incorrectly, or sudden movements. Another cause is herniated discs, where the soft cushions between the vertebrae in the spine become damaged and press on nearby nerves. Degenerative conditions like osteoarthritis and spinal stenosis can also lead to lower back pain. Additionally, lifestyle factors such as being overweight, leading a sedentary lifestyle, or smoking can contribute to this discomfort. Stress and psychological factors may exacerbate the pain as well. It is important to consult a healthcare professional to determine the exact cause of your lower back pain and receive appropriate treatment.
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