Lower back pain in pregnancy is a situation which is very typical for most women. It usually appears between the fourth to fifth month of pregnancy (although in some cases it can start even earlier, 10 to 12 weeks after the woman becomes pregnant) and can vary, as standard lower back pain, from mild pain to intense. Women describe it as a dull sense of discomfort, stiffness and soreness and its exact location can be found in the sacroiliac joint (it’s the area where the pelvis connects to the spine).
The causes of lower back pain in pregnancy are considerably different form those of the standard lower back pain. The reason is obvious: During pregnancy, multiple and significant hormone changes take place, which make joints and ligaments in the pelvic area and the spine become weaker; as a result, the back cannot be supported properly leading ultimately to pain and stiffness.
In addition, extra weight which is concentrated in the middle of the pregnant woman’s body puts on pressure and strain on the back, the blood vessels and nerves in the pelvis, triggering pain. Another factor of lower back pain in pregnancy comes from the unavoidable changes in posture: As the uterus becomes heavier, it forces the pregnant woman to adopt a different, inappropriate, position in the way they sit and walk; ultimately, this brings about pain.
How to Face Lower Back Pain in Pregnancy
So, if you are encountering lower back pain in pregnancy or you are up to face it some day in the future and just want to be prepared, what can you do to eliminate or, at least, minimize it? There are some lower back pain in pregnancy preventing and treating measures you can easily apply in order to be relieved.
For example, the first thing you should do is aim at preventing your body from leaning forward by trying to strain your back muscles; also, try to stand up straight with your chest high and your shoulders back while siting at a similar straight position. Moreover, lower back pain in pregnancy could be less if you avoid lifting heavy objects; if you have to, do it by dunking properly without charging your back.
At night, it is advisable to sleep on the side and not the back. Finally, exercise mildly but normally (exercising includes activities like walking or swimming): it’s the only way to maintain an adequate level of fitness and keep your muscles strong in order to enable them support your back properly.