Causes And Exercises For Back Pain During Pregnancy

by Khadija MAWHOUB

When the abdomen grows and grows during pregnancy, many women complain of back pain and tension. The symptoms are usually harmless, can be alleviated well and disappear after birth. Acute pain is rarely a sign of complications. Many women complain of lower back pain during pregnancy. These symptoms are usually harmless.

During pregnancy, the back has to do hard work; back pain is the result. Because the size of the abdomen increases the strain on the spine. After all, pregnant women not only weigh more body weight but also have to carry the amniotic fluid, placenta, and milk-producing breasts in addition to the child’s weight. No wonder if the cross hurts and the back strikes at some point.

What Causes Back Pain During Pregnancy

Back pain during pregnancy usually occurs between the 24th and 40th week of pregnancy, i.e. from the 6th month, in the period when the child increases in weight and size in the abdomen. The pain usually diminishes in the course of pregnancy or is present after birth at the latest.

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1. Hormone Changes

Above all, however, the hormonal change in the body causes discomfort to the bones, joints, and muscles of the lower back. Because during pregnancy, the joints, cartilage, and ligaments are loosened under the influence of the hormone progesterone. This allows the mother’s muscles and skeleton to adapt to the growing child in the womb. At birth, the pelvis is so flexible that the baby can be pushed through the birth canal.

2. Back Pain in Early Pregnancy

Pain in the lower back in the first trimester of pregnancy may be a sign of complications such as termination of pregnancy or implantation outside the uterus.

3. Back Pain From Labor

Drawing pain in the back can also be triggered by contractions of the uterus. The uterus begins with so-called exercise contractions from the 25th week. These come at irregular intervals and are harmless. However, if the pain recurs regularly, intensifies and if the abdomen becomes hard, it can be a real contraction. These indicate that birth is about to begin.

If these real contractions occur before the 36th week of pregnancy, they are premature contractions. Then the mother-to-be should be taken to a clinic as soon as possible, where appropriate treatments are initiated to prevent the risk of premature birth.

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When To See a Doctor?

Kidney problems or the child’s position can also cause back pain during pregnancy. If the pain is acute and with appropriate measures do not go away, a doctor should clarify the possible causes. This is especially true if there are leg disorders, fever, general malaise or bleeding.

What Helps Pregnant Women With Back Pain

Back pain in pregnancy can be prevented or alleviated using a variety of measures and tips:

  • Even if the baby bump is very large in the last weeks of pregnancy, you should try not to fall into the hollow back.
  • When getting up from lying down, it is better for the lower back to roll up from the side.
  • In general, pregnant women should not lift heavily. If something is lifted or carried, then please take care of your back: crouch with your legs apart and lift the object close to your body.
  • Against back pain and tension, pregnant women do everything that also helps non-pregnant women:   massages (for example, by their partner, midwife or physiotherapist), relaxing warmth (hot water bottle, cherry stone pillow, a warm bath).

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Exercises Against Back Pain in Pregnancy

Targeted exercises for the back also help to strengthen the muscles and thus relieve the spine. These can also be easily carried out at home. Before the exercises, the muscles should be carefully stretched and warmed up.  

1. Exercise For The Upper Back

A good stretching exercise for the chest, which simultaneously trains the muscles of the shoulder girdle and the upper back, works like this: Simply sit comfortably on a mat and stretch your back. Then bring your hands behind your head and pull your elbows back as far as possible. After ten seconds, release the tension and repeat the exercise three times.

2. Exercise Against Tense Neck

Sit cross-legged and straighten your back. Then put your left hand over your head to your right ear and gently pull your head to the left. The right shoulder pulls down slightly. After five seconds, release the tension and repeat the exercise on the other side.

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3. Relieve the Pressure On The intervertebral Discs

Stand up, the feet are open at shoulder width and the knees are slightly bent. Now bring your chin to your chest and gradually roll from the cervical vertebrae to the lumbar vertebrae until your upper body is bent forward. You remain in this position for five seconds and then slowly roll upwards again – from the lumbar spine – until you have reached the upright position.

4. Relax Your Entire Back

sit on the mat with your legs straight. Now bend your left leg and place your left foot on the outside of your right knee. Now put your right arm around your left knee and use it to turn your entire upper body counterclockwise to the left. After five seconds the tension is released and the exercise is repeated on the other side.

5. Mobilize Your Back

To do this, position yourself on your knees on the mat. The hands should be vertical under the shoulders, the hip forms a right angle with the thighs, the knee with the lower legs. When you breathe in, let your stomach sag and make a hollow back. As you exhale, push your entire back into a hump. Repeat the exercises in a slow, relaxed rhythm.

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