Back pain in pregnancy: how to avoid it

Back pain is one of the most common ailments in pregnancy. It can appear in any of the stages of pregnancy. This condition has acquired great importance due to its impact on quality of life and the economic losses it generates.

The area most often affected is the lower back, so the proper medical term is low back pain associated with pregnancy. The intensity of the pain varies from person to person, becoming very annoying in most cases.

The third trimester of pregnancy is the period in which this condition is most common, observing a great increase in the intensity of pain between weeks 24 and 36. In this sense, there are some techniques that women can apply to avoid its appearance or reduce its impact.

Causes of back pain during pregnancy

It is important to know that the lower back has a natural inward curvature, however, the same can vary up to 28 degrees to compensate for the weight produced by the belly. In this way, a physiological condition known as hyperlordosis lumbar, which will disappear after delivery.

Hyperlordosis will cause various changes in the vertebrae and spinal discs, thus generating the appearance of pain. On the other hand, the increase in the size of the baby will cause the need to readjust the center of gravity of the body, which is why women tend to lean backwards.

Back pain in pregnancy is also associated with hormonal changes. Studies have shown that a hormone called relaxin increases the range of motion of the sacroiliac joints in order to adapt the pelvis for fetal development.

Factors such as stress, weakness in the abdominal muscles or congestion in the epidural vessels favor the appearance of the symptom. However, there is not enough scientific evidence to show the impact in these situations.

Stress during pregnancy is associated with the appearance of various pain, including low back pain.

You may be interested: 6 types of childbirth and their characteristics

Recommendations to avoid back pain in pregnancy

Nowadays there is no 100% effective way to prevent the appearance of back pain in pregnancy, since it is a consequence of a physiological process. However, it is possible to reduce its impact and make it tolerable.

All measures will be aimed at reducing the pressure exerted on the lower back and strengthening the muscles located in it. In this sense, among the recommendations that can be followed, the following stand out.

Take care of posture

As already mentioned, pain in the back during this period appears as a result of lumbar hyperlordosis. Therefore, correcting the hypercurvature and maintaining a correct posture greatly helps to reduce the condition.

In this sense, try to sit and stand upright, seeking to align the entire back with the lower part of the body. Also, it is important not to hold the same position for a long time to avoid increased pressure on the lumbar muscles.

Generally speaking, some helpful tips for maintaining good posture include the following:

  • Keep your back straight and upright.
  • Elevate the chest.
  • Bring your shoulders slightly back.
  • Don't lock your knees.

Adapt what is used during this stage

Pregnancy is a special stage in which the body of women undergoes some changes, so the lifestyle must be changed and adapted. In this way, it is important to use seats that have lumbar support and, in turn, elevate the legs to improve blood circulation.

On the other hand, the mattress to be used for sleeping must be rigid, offering adequate support to the column. It is also recommended to sleep on your side, especially on the left, as it gives the pregnant body a more anatomical position.

Finally, if you want to prevent back pain in pregnancy, you should change clothes. In this sense, it is necessary to wear low-heeled shoes that offer more stability and are comfortable. In addition, maternity pants offer extra support to the lower back.

Exercise regularly

Physical exercise helps strengthen all the muscles in the body, including the abdominals and those that support the spine. Thus, exercising during the first two trimesters of pregnancy helps reduce pain suffered in the final stage.

Activities like swimming and walking are very beneficial, as well as stretching. However, it is always advisable to consult with your doctor before starting any training routine.

Kegel exercises, known for their effects on the pregnant pelvis, also strengthen the lower area that supports the lumbar spine.

You can also read: What physical exercise can a pregnant woman do?

Don't make a lot of effort

Sudden and sudden movements are contraindicated in pregnancy. They can cause the abdominal and lower back muscles to tense, causing great pain.

Everyday movements, such as getting up from a chair, should be done with a straight back. If you want to turn the trunk or lift an object from the floor, it should be done slowly.

What to do about back pain in pregnancy?

For many years back pain in pregnancy was a neglected symptom. The therapy to be followed consisted of just resting, which did not alleviate the symptoms. Today the effectiveness of methods such as aquatic exercises and physical therapy to relieve pain.

In turn, painkillers such as paracetamol can be ingested, which is not harmful to the baby. It is important to remember that this symptom is completely normal in the last stage of pregnancy, however, it is always advisable to consult a doctor in the presence of it.