In this blog, you will learn the basic science of spine changes during pregnancy. you will get all your answers related back pain during pregnancy and will give you tips to manage back pain during pregnancy.
Hey expecting mothers or pregnant women out there, first of all very best wishes for this wonderful journey you are supposed to go on or are already on the journey. All the discomfort and hurdles are worth it in the end when you hold your baby in your hand.
Table Index
How do spine changes occur during pregnancy?
- Postural changes :
During pregnancy, our hormone changes occur and posture also change so that the fetus gett enough space. There will be an increased inward curve in the lower back so the fetus is properly supported centre on the pelvis. Because of this reason, there will be more load that comes on backward bending of the spine, So back muscle bearing extra load and it leads to pain in the back
- hormonal changes :
Another reason is, that during pregnancy your placenta and ovaries produce relaxin hormone so that ligaments of the sacroiliac joint relax and the joint becomes less stable. It helps to deliver a baby easily.
I have seen and experienced one thing in pregnancy that every month symptoms changes, Sometimes it’s back pain or sometimes it’s knee pain, no matter what you do, it won’t solve .its automatically resolve when the pregnancy ends.
After the delivery majority of a woman suffers from pain due to this reason. They don’t follow an exercise routine to strengthen their back and abdominal muscles. Either they are aware and ignore their health and they continue with their household work. doing all the work like baby lifting, and feeding gives so much load and causes pain in the back muscles.
How back pain occurs during pregnancy?
As we discussed above during pregnancy hormonal changes occur and posture changes occur it causing back pain in a pregnant woman.
Generally, the most common muscles that become weak are abdominal muscles, urinary muscles and back muscles.
Which creates a lot of imbalance patterns in the whole body.
Nowadays women become more aware of the importance of exercise during pregnancy. with the help of exercise, they can experience a more joyful and smooth pregnancy.
Take a lot of pillows while sleeping. It will give you a feeling of comfort. If you are sleeping on your side put pillows between your knees. If you are sleeping straight then you can put a pillow under your knees.
Tips to manage back pain during pregnancy:
Take a lot of pillows while sleeping. It will give you a feeling of comfort. If you are sleeping on your side put pillows between your knees. If you are sleeping straight then you can put a pillow under your knees.
While sleeping on your side put pillows under your arm so you won’t feel any neck pain.
Basic exercise
Exercise to do during pregnancy
I will suggest to every woman whether they are pregnant or not, you must do a back walk for at least 20 minutes at a stretch. It will repair back muscles and freshen up overtired muscles and give strength to bear the load for a longer period of time. In the most simple language, it is an anti-reverse exercise for back pain.
Breathing exercise:Deep breathing exercise helps to woman prevent stiffness of rib and thoracic muscle and prevent breathlessness.
Kegel exercise: kegel exercise is most important during pregnancy and after delivery. It helps to strengthen urinary muscles.how to do kegel exercise:you have to act like you have urinary urgency and you trying to control urine .you have to hold for 10 seconds .This way you can do as many repetition as you can .
NUTRITION ALSO PLAYS IMPORTANT ROLE DURING PREGNANCY .VITAMIN B12 IS ESSENTIAL FOR MOTHER AS WLL BABY FOR HEALTHY BRAIN DEVELOPMENT .YOU MUST READ MY BOOK Truth behind VITAMIN B12 Deficiency WHICH PROVIDE NATURAL WAY TO MAINTAIN GOOD LEVEL OF VITAMIB 12 FROM DIET ONLY .
Take hot fermentation when you feel like pain during pregnancy.
put a pillow behind your back while sitting.
choose the best mattress for good sleep.
join pregnancy exercise programm or consult physiotherapist to teach you some exercise .
I personally did a lot of exercise throughout my pregnancy and miraculously my journey was so smooth without any complications.
Benefits of exercise:
Exercise helps a pregnant woman healthy pregnancy and prevents further complications such as diabetes, blood pressure, thyroid and mood swings.
Conclusion:
Basically, hot packs or hot water bath, a basic ergonomic style of sitting and working, gentle exercise during pregnancy and proper calcium and protein diet will help to prevent back pain and relieves back pain.
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