Causes and Ways to Overcome Back Pain during Pregnancy

Pregnancy can make the body experience many changes, including changes in hormones and pelvic muscles. Some of these changes can cause pregnant women to feel back pain. The discomfort usually occurs in the second trimester of pregnancy. It is estimated that around 6 out of 10 pregnant women will experience back pain. Back pain during pregnancy usually occurs in the joints and muscles in the pelvic bones and lower back. Pain can occur when bending forward, lifting weights, getting out of bed, or standing from a sitting position.

Causes of Back Pain during Pregnancy

There are several causes of back pain during pregnancy, namely:

1. Hormonal changes

Bones and joints are connected by connective tissue called ligaments. When pregnant, the body produces relaxin hormone which allows the ligaments to relax and make the joints loose. The goal is to prepare the body for labor. The ligaments and muscles that support the spine are also affected by these hormones. As a result, the ligaments and muscles around the pelvis become loose, causing pain in the back.

2. Weight gain

Healthy pregnant women will gain weight. The spine in charge of sustaining the body will be burdened with this weight gain. This causes pain in the pelvis and back, especially the lower back.

3. Baby growth

The more the age of the womb, the size of the fetus is getting bigger, so is the uterus. The growth of the fetus and uterus will compress blood vessels and nerves in the pelvic area and back, so that this part feels painful.

4. Changes in body posture

Pregnancy can shift the center of gravity or the center of gravity of the body, so that posture, how to walk, how to sit, and sleeping position changes. In addition, incorrect posture, standing too long, and bending down to pick up objects can also worsen back pain.

5. Stress

Stress during pregnancy, both physical and emotional stress, can cause muscle tension in the back. Plus the effects of relaxin hormone which relaxes the joints and ligaments. When stress increases, it is very possible your back will feel more pain.

6. Rarely exercise

A study revealed that pregnant women who rarely exercise are more at risk for back pain. This is thought to be because they rarely exercise can make the muscles and joints in the pelvis or back become weaker.

How to deal with back pain during pregnancy

To relieve discomfort due to back pain during pregnancy, do the following:

1. Massage

Try massaging the lower back and the entire back. Ask a therapist or partner to give a gentle massage. This massage can relieve muscle fatigue and aches.

2. Back compresses

Give back compresses with a towel filled with ice cubes. Cold compresses can be given for 20 minutes and repeated several times a day. After three days, replace with warm compresses. The trick is to attach a bottle of warm water to your back. When bathing in warm water, pregnant women can try adding Epsom salt or essential oils. This method might help reduce pain.

3. Improve body posture

Try not to turn around, or bend when sitting or standing. Pregnant women are also advised not to linger in one position. Stand or sit up straight and stretch your back regularly to avoid pain. Back pain during pregnancy can also be relieved by sleeping sideways by placing a pillow between the knees, on the back, and under the stomach.

4. Sports

Regular exercise can strengthen and increase flexibility and muscle strength, and reduce pressure on the spine. Sports that are safe to do during pregnancy are prenatal yoga, walking, Kegel exercises, swimming and pilates.

5. Acupuncture

This alternative medicine might help relieve pain. When deciding to do acupuncture, be sure to choose trained and experienced practitioners.

6. Chiropractic

Chiropractic therapy in the spine is safe to do during pregnancy. However, it is advisable to consult with an obstetrician before carrying out this treatment, and select a chiropractic practice that is trusted and has a valid practice license.

7. Drinking pain relievers

If back pain during pregnancy is very disturbing, paracetamol can help relieve pain. However, pregnant women should still consult a doctor before taking them. During pregnancy, it is advisable not to wear high heels (high heels). If you want to pick something up on the floor, bend your knees first instead of directly bending your body. If the pain still persists or it feels even worse, immediately consult a gynecologist.