Effective Ways to Relieve Back Pain During Pregnancy
According to SHAHEDNEWS, Back pain during pregnancy can be caused by various factors, such as anatomical changes, psychological stress, pressure on the sciatic nerve, hormonal changes, and weight gain. Hormonal changes, such as increased progesterone and relaxin hormones, can lead to the loosening of muscles and ligaments near the pelvis, resulting in back pain. Additionally, weight gain during pregnancy can put extra pressure on various parts of the body, especially on the areas supporting the back, causing back pain. Two common patterns of back pain are observed during pregnancy: one is lower back pain in the lumbar vertebrae, and the other is pelvic pain, with some women experiencing symptoms of both types. However, in most cases, back pain during pregnancy can be prevented or relieved.
To reduce back pain during pregnancy, methods such as resting, regular exercise, practicing good posture, avoiding sleeping on the stomach, and wearing appropriate shoes can be helpful. Additionally, practicing exercises like yoga and meditation can provide mental relaxation for pregnant women, helping them relieve stress, anxiety, and pregnancy-related back pain. If necessary, consulting a specialist is also recommended. Below are some effective methods for relieving and reducing back pain during pregnancy.
Ways to Reduce Back Pain During Pregnancy
Proper Standing Posture
As the baby grows, the center of gravity shifts forward. To avoid leaning forward, you may lean backward, which puts pressure on the back muscles and causes back pain during pregnancy. Keep the following principles in mind:
Stand up straight
Keep your chest lifted
Pull your shoulders back
Do not lock your knees
When standing, position your feet comfortably apart to support your body’s frame. If you need to stand for a long period, place one foot on a small step and take breaks regularly. Paying attention to your sitting posture is also very important. Your chair should support your back. You can place a small cushion behind your back for added support.
Wearing Proper Clothing
Wear shoes with short heels that properly support the arch of your foot (avoid wearing flat shoes). Avoid wearing high-heeled shoes, as they can disrupt your balance and cause you to fall. It is also a good idea to use a maternity belt. Although research on the impact of maternity belts is limited, some women report positive results from using them.
Proper Bending When Lifting Objects
To lift small objects, squat down and place the pressure on your legs. Do not bend at the waist. Also, be aware of your own capacity and limitations. If necessary, ask for help.
Side Sleeping
When resting at night, sleep on your side, not on your back. Bend one or both knees. Place pillows between your knees, under your belly, and behind your lower back. Sleeping on your back not only worsens back pain but also reduces blood flow to the baby. If you're used to sleeping on your back, it's better to place a pillow under your knees and turn to your side every 10 minutes.
Using Hot or Cold Compresses or Massage
Although evidence regarding the effectiveness of these methods is limited, massage or applying a hot or cold compress to the back can be helpful. Be sure to avoid placing a hot compress on your abdomen.
Physical Activity During the Day
Regular physical activity strengthens the back muscles and can help relieve back pain during pregnancy. With your doctor's approval, try gentle activities like walking. A physiotherapist can also teach you stretching techniques and exercises that will be beneficial.
