Back pain during pregnancy is nothing new. Discomfort or even pain is something you should expect during pregnancy. There are various factors that cause back pain such as hormone changes, stress, muscle separation, weight gain, and posture changes. The primary cause of back pain is weight gain, as the growing baby pulls your back forward, which might result in poor postures.
Sometimes due to the growing baby the uterus will expand, causing the rectus abdominis muscles (the two parallel sheets of muscles which run from the rib cage to pubic bone) to separate. Nothing worsens back pain like muscle separation. When you experience muscle separation there are a number of exercises you can carry out daily to help ease the pain.
A hormonal change that occurs due to the release of the hormone relaxin is another determinant for back pain during pregnancy. Your body produces the hormone relaxin during pregnancy to allow for the relaxation of pelvic muscles and joints in preparation for the birth process. Although relaxin hormone release during pregnancy is very important, it results in bodily muscles working extra hard, thus causing pain.
Ways to treat Back Pain during pregnancy
- Releasing Myofascial connective tissue by use of a foam roller or ball
- Improving your posture
- Drinking more water
- Staying active
Myofascial release is a muscle therapy that focuses on releasing muscular shortness and tightness. So, how do you do it? The first thing you should do is purchase a foam roller from an exercise store. The best foam roller is one with both smooth and textured rollers. In case you don’t like using a roller, you can use a lacrosse or tennis ball.
With a ball you are able to get deeper into the affected muscles since it reaches less surface area than the roller by pinpointing the affected areas. Your partner can also help you by rolling the ball around your back. Do not do this with force to avoid causing an injury. Roll the ball slowly up and down your back as you put pressure evenly.
There a number of exercises that can help in relieving back pain during pregnancy. For instance, you can stretch to help relax muscles. Stretching is best the exercise for soothing back pain during pregnancy. Stretching may not cause the pain to disappear completely, but is the best way one can release muscle tension.
Improving your posture
If you are working in place where you have to sit for several hours, you can place a pillow between you and the chair to create a sense of comfort. This will improve your posture by reducing the chances for your neck and head to hang down.