During pregnancy, back pain can be one of the most debilitating ailments. Pregnancy-related low back pain is common in some women, while pregnancy-related high back pain is more common in others. For the sake of your own well-being, here are some answers:
Pregnancy can cause back pain as early as the first week of labor. There are fortunate exceptions to this rule. It is common for pregnant women to suffer from back pain between the ages of 19 and 25 weeks of pregnancy. At 25 weeks, your belly will have grown significantly, and you will begin to feel the effects of the extra weight.
Pregnancy back pain can be managed if you are aware of the options available to you. To put it another way, you don’t want your back to be sore and inflamed throughout your pregnancy. During pregnancy, what can you do to combat back pain and how can you alleviate it?
Pregnancy back pain
Incorrect posture is a common cause of pregnancy-related high back pain. In other words, you’re gaining weight because your stomach is getting bigger and bigger. Pregnancy-related upper back pain is caused by the hollowing out of your back and the resulting tension on the upper part of your back.
As a result, it’s critical that you keep an eye on your posture while you’re expecting. Especially if you’ve already got a bulging belly! Staying in one position for long periods of time is bad for your health. Is your job one that requires a lot of sitting? After that, make certain you have a comfortable chair for work. Back pain can be alleviated by putting a pillow or support in your back.
Pay attention to your posture if you frequently stand. Stand as straight as you can, and take a break if you start to feel tired from standing for long periods of time. Comfortable shoes are an essential part of good posture. Avoid high heels at all costs, as they interfere with good posture.
Lifting incorrectly can cause back pain between the shoulder blades in pregnant women. It is also not recommended to lift while pregnant. Always get on your knees if you need to lift something. The importance of heeding your body’s warnings can’t be overestimated. Your back may be telling you it needs a break if you’ve been working hard. So enjoy this time off.
Pregnancy Exercises for Back Pain
During the second and third trimesters of pregnancy, women are more likely to experience back pain. When you’re constantly in pain, there’s nothing more frustrating than that. You can take a paracetamol, but it will only provide temporary relief. There are also a number of exercises for pregnant women with high back pain that can help alleviate discomfort. We’ve picked out three for you to do. Performing these exercises on a regular basis will help alleviate your back pain while you’re pregnant.
Stretching of the ribs and lower back
Lay on your right side with your knee bent and your left leg propped up on a pillow while you do this. Make a left-to-right rotation of the upper body and bring your left shoulder toward the bed. Your hips and legs should remain immobile. As you gently twist and stretch, remember to take deep breaths. Pregnancy exercises should be done on both sides of the body. Do this for one minute, three times a day. This exercise stretches your upper back and shoulders, loosening your muscles and making it easier for you to sleep.
Shelving by the front door
When you’re standing in front of an open doorway in your home, put your elbows against the door. It is important to keep your elbows bent 90 degrees as well as your arms at a 90-degree angle. Take a slight lean forward, allowing your chest and upper back to feel a little more elongated. Do this for one minute, three times a day.
This back pain pregnancy exercise helps you to sit upright again and it also feels nice for your back.
A ball-and-wall squat
For this exercise, you’ll need a ball! Lean against a wall with your legs shoulder-width apart while holding the exercise ball in the hollow of your back. Prepare to sit down by bending your knees. Your entire weight is on your feet. Ensure that your knees do not extend beyond your toes. In order to alleviate any discomfort in your knees, widen your stance. Repeat this exercise 20 times per day, three times a day, for the duration of your pregnancy. This strengthens the core and glutes, which are important for overall fitness.