How To Ease Back Pain During Pregnancy?

How To Ease Back Pain During Pregnancy
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  1. Practice good posture. As your baby grows, your center of gravity shifts forward.
  2. Get the right gear. Wear low-heeled — not flat — shoes with good arch support.
  3. Lift properly.
  4. Sleep on your side.
  5. Try heat, cold or massage.
  6. Include physical activity in your daily routine.
  7. Consider complementary therapies.

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Contents

Why does my back hurt so much in pregnancy?

It is very common to get backache or back pain during pregnancy, especially in the early stages. During pregnancy, the ligaments in your body naturally become softer and stretch to prepare you for labour. This can put a strain on the joints of your lower back and pelvis, which can cause back pain.
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When should I be concerned about back pain during pregnancy?

If you have severe back pain, or if the pain goes on for more than two weeks, call your obstetrician–gynecologist (ob-gyn) or other obstetric care provider. He or she will want to rule out other causes of the pain. What health conditions can cause back pain? Back pain can be a sign of some pregnancy complications.
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How long can you lay on your back when pregnant?

Pregnancy-Safe Alternatives – Back sleeping is no longer safe after 28 weeks gestation, but there are a few other comfortable positions for you to safely doze in.
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Can I use a massager on my lower back while pregnant?

Just as getting a prenatal massage from a therapist is safe, using a massage chair while pregnant is fine. There are many benefits to massage during pregnancy: It can help you relax; ease anxiety and depression ; relieve back pain, leg pain, and labor pain ; and improve circulation.

  • If it’s difficult to get a massage with a licensed therapist and you have access to a massage chair, that can be a great alternative.
  • Some massage chair manufacturers recommend that pregnant women not use these chairs because of a concern that stimulating pressure points on the back could cause premature labor,

However, there’s no evidence that supports this claim. Massage chairs typically massage your back in a rolling, fluid motion, rather than holding intense and continuous pressure on one spot. Take care while using a massage gun, since you (or someone giving you a massage) control its movement.

  • Use a low to moderate setting, and don’t hold intense and continuous pressure on one spot for too long.
  • While it is unlikely that using a massage gun could cause harm, there are studies showing that prolonged pressure on certain points can stimulate contractions.
  • Your baby is wrapped in many layers of muscle and fluid, keeping them well cushioned.

When you sit in a massage chair, it’s not much different for your baby than if you were getting a massage from a therapist. There’s no evidence that electromagnetic fields from these chairs are dangerous to you or your baby, either. Don’t use a massage chair on a high setting or for too long – it could give you sore muscles and make your back pain worse.

  1. If the way you’re using a massage chair hurts or doesn’t feel good, stop and take a break or adjust how you’re using it.
  2. In addition to massage, other ways to relieve pregnancy back pain include exercise, stretching, wearing a belly band or back brace, wearing supportive shoes, lifting with your knees, using good posture, and sleeping on your side with a pillow under your belly and pillow between your bent knees.
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Acupuncture by a practitioner skilled in performing acupuncture on pregnant women can also relieve back pain. Keep in mind that lower back pain can be one subtle symptom of preterm labor. If you have a new ache in your lower back that comes and goes, especially if it is getting worse or wrapping around to your abdomen, contact your healthcare provider.
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How can I stretch my lower back while pregnant?

Slide show: Pregnancy stretches Previous Next 1 of 6 Low back stretches Pregnancy stretches can help you feel your best, especially as your pregnancy progresses. Exercises for the back, such as this low back stretch, can help ease backaches. Rest on your hands and knees with your head in line with your back.
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Is heat or cold better for back pain during pregnancy?

Treatments for Back Pain in Pregnancy – More good news: Unless you had chronic backaches before you got pregnant, your pain will likely ease gradually before you give birth. Meanwhile, there are many things you can do to treat low back pain or make it rarer and milder:

Exercise. Regular exercise strengthens muscles and boosts flexibility. That can ease the stress on your spine. Safe exercises for most pregnant women include walking, swimming, and stationary cycling. Your doctor or physical therapist can recommend exercises to strengthen your back and abdomen, Heat and cold. Applying heat and cold to your back may help. If your health care provider agrees, start by putting cold compresses (such as a bag of ice or frozen vegetables wrapped in a towel) on the painful area for up to 20 minutes several times a day. After two or three days, switch to heat – put a heating pad or hot water bottle on the painful area. Be careful not to apply heat to your abdomen during pregnancy. Improve your posture. Slouching strains your spine. So using proper posture when working, sitting, or sleeping is a good move. For example, sleeping on your side with a pillow between the knees will take stress off your back. When sitting at a desk, place a rolled-up towel behind your back for support; rest your feet on a stack of books or stool and sit up straight, with your shoulders back. When standing, pull your hips forward and your shoulders back. You may tend to lean back to compensate for your growing belly. Wearing a support belt may also help. Stretch regularly. Look up the “backward stretch,” the “low back stretch,” and the “standing pelvic tilt.” These strengthen your back and pelvic muscles. Counseling. If back pain is related to stress, talking to a trusted friend or counselor may be helpful. Acupuncture. Acupuncture is a form of Chinese medicine in which thin needles are inserted into your skin at certain locations. Studies have shown that acupuncture can be effective in relieving low back pain during pregnancy. Check with your health care provider if you’re interested in trying it. Chiropractic, When performed correctly, chiropractic manipulation of the spine can be safe during pregnancy, but consult with your doctor before seeking chiropractic care.

More tips:

If you need to pick something up from the ground, use your legs to squat rather than bend over. Don’t wear high-heeled shoes. Choose low-heeled shoes with good arch support. Remember, as hormones loosen joints, you may need to buy a larger shoe size, Don’t sleep on your back.

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If your back pain persists, you may want to consult your doctor to see what else you might try. Be sure to consult your doctor before taking pain medications, Acetaminophen ( Tylenol ) is safe for most women to take during pregnancy. Aspirin and other nonsteroidal anti-inflammatory drugs ( NSAIDs ) such as ibuprofen ( Advil, Motrin ) or naproxen ( Aleve ) are not advised.
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Can I use Tiger Balm while pregnant?

Avoid excessive use if you are pregnant or breast-feeding. Tiger Balm White is for extemal use only.
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What happens if you leave a heating pad on too long while pregnant?

– Some women worry about using heating pads during pregnancy because a high body temperature can harm the developing baby. When a woman’s body temperature increases, the baby’s temperature can rise too. Significant increases in temperature can cause birth abnormalities.

  1. As long as a heating pad does not raise the woman’s core body temperature, it should be safe to use.
  2. People should avoid using heating pads overnight or while sleeping, when they may not notice temperature shifts.
  3. Consider using a heating pad for brief periods, such as 10 minutes or less.
  4. A 2011 study linked the use of hot tubs during early pregnancy to neural tube abnormalities.

The neural tube is the structure that eventually forms the brain and spinal cord; any damage to the neural tube can cause brain damage and other serious complications. The study found that regular use of hot tubs was especially dangerous. Although no large, recent studies have directly tested the safety of heating pads during pregnancy, they are unlikely to raise a person’s core body temperature and are a routine part of pain relief during pregnancy.
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Can I put a heating pad between my legs while pregnant?

Can you use a heating pad on your stomach while pregnant? – Again, heating pads are safe during pregnancy. The big concern would be anything that can raise your core body temperature too high, and a heating pad won’t do that. If the cramps or pain seems to originate in your uterus, reach out to your doctor or midwife to make sure there’s no major cause for concern.
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Can I lay on my back for 3 hours while pregnant?

The best advice if you’re expecting – So what’s an already uncomfy expectant mother to do? After 20 weeks of pregnancy, try not to spend the entire night on your back, Dr. Zanotti advises. She suggests putting a pillow between your back and the mattress as insurance.

That way, even if you do roll over, you’re on a bit of a tilt. “As long as you’re not flat on your back, you’re going to be fine,” she says. “Even if you can be on a 20- to 30-degree angle, that’s going to relieve any potential pressure on your inferior vena cava. I think most people, even if they were back sleepers, can be comfortable sleeping with just that bit of an angle.” While it’s sensible to be cautious, Dr.

Zanotti says it’s also important to comfort those who already have enough on their minds. “I’ve had patients who’ve woken up on their back and they’re worried they’re going to cause their child brain damage. That has not been shown,” she says. “We don’t see a higher risk of autism or developmental disorders in those who’ve slept on their back for a little bit.”
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What happens if you accidentally sleep on your back while pregnant?

During pregnancy, you may find yourself wrestling in bed trying to get comfortable before falling asleep. Unfortunately, your regular sleeping positions may no longer work for you during pregnancy — especially if you typically sleep on your back. I normally advise my patients to try sleeping on their side at around 20 weeks of pregnancy, when a pregnant person’s belly really starts to expand.

  1. When you lie belly-up, the weight of your uterus can compress a major blood vessel, called the vena cava, a large vein that runs up the right side of your vertebral column and carries deoxygenated blood from the lower and middle body to the heart.
  2. Compressing this can disrupt blood flow to your baby and leave you nauseated, dizzy and short of breath.

Back sleeping can also constrict the aorta, blocking off the main blood supply to your body and placenta.
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How much back pain is normal during pregnancy?

Back pain during pregnancy is extremely common. It is estimated between 50 and 70 percent of pregnant women experience back pain. Lumbar pain occurs in the area of the lumbar vertebrae in your lower back, at and above the waist in the center of the back. The pain may radiate to your leg.
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Is it normal to have back pain everyday during pregnancy?

Causes of Back Pain in Pregnant Women – Pregnancy back pain typically happens where the pelvis meets your spine, at the sacroiliac joint, There are many possible reasons why it happens. Here are some of the more likely causes:

Weight gain. During a healthy pregnancy, women typically gain between 25 and 35 pounds. The spine has to support that weight. That can cause lower back pain, The weight of the growing baby and uterus also puts pressure on the blood vessels and nerves in the pelvis and back. Posture changes. Pregnancy shifts your center of gravity. As a result, you may gradually – even without noticing – begin to adjust your posture and the way you move. This may result in back pain or strain. Hormone changes. During pregnancy, your body makes a hormone called relaxin that allows ligaments in the pelvic area to relax and the joints to become looser in preparation for the birth process. The same hormone can cause ligaments that support the spine to loosen, leading to instability and pain. Muscle separation. As the uterus expands, two parallel sheets of muscles (the rectus abdominis muscles), which run from the rib cage to the pubic bone, may separate along the center seam. This separation may worsen back pain. Stress. Emotional stress can cause muscle tension in the back, which may be felt as back pain or back spasms. You may find that you experience an increase in back pain during stressful periods of your pregnancy.

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