Avoiding back pain in pregnancy

Lower back pain in pregnancy is very common in pregnant woman as around 50 percent of them experience back pain during period of pregnancy. Generally,this pain in the back tends to disappear sometimes around the 20th week of pregnancy.

Fortunately a pregnant women can dramatically reduce the risk of back pain during pregnancy by gaining and using the right information about safe levels of exercise that can be done during pregnancy. Inappropriate exercise ,during such a stage, may actually induce or increase back pain.

Many women suffering from lower back pain in early pregnancy will long before experience weight gain of their own bodies or the growing fetus because the hormones that cause your ligaments to soften and stretch easily are secreted very early in pregnancy. Relaxin is one of these hormones.

Many pregnant women experience sharp pain on one side (often in the buttock or hip) with changing position in bed, going from sitting and lying down or vice versa, or climbing stairs. And a few times the pain mysteriously goes away for awhile only to suddenly return when you least expect it.

And due to the natural weight gain during pregnancy, the center of gravity of a pregnant woman is completely altered, putting added pressure on her feet and joints.

Prevention is the best management for back pain in pregnancy . Preventative measures for back pain and pregnancy include:

Regular exercises (Particularly Pelvic Tilts)

Try to maintain a good posture

Bending and lifting appropriately

You must understand these techniques now, as you will probably need them again later when your back is bearing the strain of constantly lifting your 7- to 10-pound baby or your 20-pound toddler.

The main causes of back pain in pregnancy
Many pregnant women are prone to back pain and backaches for a number of reasons:

Extra weight that can be very bad for your back as the weight you gain during pregnancy is good for your baby, but not for your health.

Another possible cause is a change in center of gravity, because as your uterus grows, your center of gravity shifts forward gradually.

So what to do?
Make a few adjustments when sitting or standing. For instance, you can sit with your feet slightly elevated, and do not cross your legs. By changing position often, and also avoid standing for long periods of time can cause pregnant back pain. If you must stand for a while, rest one foot on a low step stool. Strategically place your pillows. You must sleep on your side, with one or both knees bent. You also have to place a pillow between your knees and another one under your abdomen. You may also find back pain relief by placing a specially shaped total body pillow under your abdomen.

To prevent back pain in pregnancy, avoid lifting heavy objects or children to prevent lower back pain in early pregnancy. In case you are lifting a smaller object, do not bend over at the waist. Instead, squat down, bend your knees and lift with your legs rather than your back.

Try cold,heat or massage. Apply heat to your back by trying warm bath soaks, warm wet towels, a hot water bottle or a heating pad. Some women find relief by alternating ice packs with heat. A back massage also may help. Stay fit. With the approval of your health care provider, an exercise program can keep your back strong and may actually relieve back pain.

Lower back pain in pregnancy is not a disease. It is also not just fatigue .In fact experts have come to the conclusion that there are two patterns that are responsible for back pain during pregnancy; Lumbar pain that occurs in the area of lumbar vertebrae and posterior pelvic pain felt in the back of your pelvis. Acupuncture and physiotherapy can help reduce back pain in pregnant women.

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