Back ache during pregnancy

Congratulations! Your bundle of joy is on its way! But accompanying your growing bump is the nagging pain in your back. Welcome to your daily dose of pregnancy back aches! Back pain or discomfort is common during pregnancy and is often expected by most to be mothers. Back pain may be experienced during any point of your pregnancy; Take relief as we are here to help you with your pregnancy back aches . It  most commonly occurs later in pregnancy as your baby grows.
Back pain can disrupt your daily routine or interfere with a good night of sleep. This can, in turn, affect your mood and those around you.  Don’t be worried, your back pain is completely natural and can be easily treated.

How common is back pain during pregnancy?

You are not alone if you experience back pain during your pregnancy. Most pregnant women complain of back pain at some point or the other.  Gynecologists say that nearly 3 out of 4 women experience back pain.
Women who had back pain prior to their pregnancy may experience the onset of back pain early on during their pregnancy. Being overweight also ups your risk of facing back aches. Having a sedentary lifestyle makes you vulnerable to back pain. Carrying twins can also make you susceptible to excruciating back pain.

Types of back pains

There are two types of back pain most women feel. It is important for you to know what type of pain you have.

1. Lower Back Pain (Lumbar Pain)

Lumbar pain during pregnancy is localized above waist level and concentrated in the center of the back. In general, lumbar pain during pregnancy is similar to the lower back pain experienced by non-pregnant women. This type of pain typically increases with prolonged postures such as sitting in the same position for long, standing, or repetitive lifting that may hurt the muscles in your back.
2. Pregnancy Pelvic 
Posterior pelvic pain is the more common pain during pregnancy. It is a deep pain felt along your waist either on the right or left side or sometimes on both sides concurrently.

What causes back pain during pregnancy?

Back pain during pregnancy is caused by a number of reasons. Mostly to blame is your growing baby.  Here is a list of potential causes of back pain or discomfort during pregnancy:
1.A surge of pregnancy hormones:
 Hormones released during pregnancy allow connective tissues in the pelvic region to soften and the joints to relax. All this is done in preparation for childbirth. This loosening of ligaments may affect the support your back normally gets and cause discomfort.
2.Centre of gravity: 
Due to your growing belly, your center of gravity will gradually move forward as your baby grows. This will also cause your posture to change.
3.Additional weight: 
Your developing pregnancy and growing baby create an additional weight of nearly 3-4 kilograms that your back must support.
4.Posture or position: 
 Sitting for too long with poor posture, and bending over too much can exacerbate the pain. Pregnancy also means you can’t stand for long as that may hurt your spine more.

How can you prevent or minimize back pain during pregnancy?

Back pain may not be prevented completely, but there are things that you can do to reduce the pain to manageable or bearable levels.
Here are a few steps that can help you reduce the back pain you are experiencing:

• Use exercises approved by your gynecologist that support and help strengthen the back and abdomen. Prenatal yoga is often recommended as it involves stretching to make your body more flexible. Bed rest may seem tempting but too much time spent curling up in bed can actually make the pain worse.
• Squat to pick up something instead of bending over. Squatting should be practiced regularly as it helps in preparing your body for labor pains. Your pregnancy is a time to avoid heavy lifting.
• Avoid high heels or uncomfortable shoes that do not provide adequate support. Prefer shoes that give you good arch support.
• Avoid sleeping on your back. You need to find a posture that causes the least pain. You can also place pillows under your back. Elevating your feet too can relieve the pain.
• Wear a support belt under your lower abdomen.
• Sit on chairs that give you good back support.
• Pregnancy pains !
• Maintain proper posture. Standing straight gets harder as your pregnancy proceeds further but you need to make an effort to sit straight. Avoid standing for long.
• Use ice packs or heat to relieve the pain

Pregnancy back pain is normal and can be effectively treated by using these remedies. Above all, it is important to stay positive both for your health and the babies. Have a great pregnancy!