If back pain disrupts your daily routine or interferes with a good night of sleep, you’re not alone. 50 to 70% of pregnant women experience lower back pain. Back pain is very common among pregnant women, and it’s more common later in the pregnancy as the baby grows.

Risk Factors

There are some risk factors that can make a woman more liable to have a lower back pain during pregnancy.

People who are more at risk, are those who are overweight or already had back pain before pregnancy.

Being used to poor posture, standing for a long time and bending over, can trigger the pain in the lower back.

What Are The Possible Causes Of Lower Back Pain During Pregnancy?

The increase of hormones during pregnancy

Due to the production of the relaxin hormone. This hormone causes the ligaments in the pelvic area to relax in preparation for childbirth.

Relaxin can also cause relaxation in the ligaments that support the spine leading to pain.

Change of the posture

Due to the change in the center of gravity, you’ll notice a change in the posture. This change may result in back pain or strain.

Increase in the weight

During pregnancy, weight increase can reach up to 13-17 kg. In addition to that, the baby grows and it’s weight increases. The spine is supposed to support all of that weight.

Prevention

These are some simple steps that will help you avoid back pain

• Squat to pick stuff, avoid leaning forward
• Avoid high heels or shoes that affect the right posture.
• Avoid sleeping on the back.
• Wear a support belt at your lower back.

How To Relieve Back Pain

Exercise

Most women like to relax during pregnancy which is fine. However, women should also work out and be active. It’s a must to Consult your doctor before performing any workouts to avoid serious problems.

Applying heat and cold

Apply cold compresses like a bag of ice, cold towel previously stored in the freezer. After a couple of days switch to heat pads or hot water bottles

Work on your posture

Slouching strains your spine. Practice the proper posture while walking, sitting down or sleeping.

When you stand up, stand up straight and tall, keep your chest high, keep your shoulders back.

When you sleep, sleep on the left side and place a pillow between your knees.

Resources:

AmericanPregnancyAssociation - Back Pain During Pregnancy: Causes, Treatment And Prevention

WebMD - Back Pain in Pregnancy

MayoClinick - Back pain during pregnancy: 7 tips for relief