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Tricks to overcome back pain when pregnant

Sciatica pain or lumbago is very common in pregnant women. In fact, about 50 to 80 percent of women experience lumbago during their pregnancy. This happens because during pregnancy, women will release more relaxin hormones which cause the ligaments and structures that attach the bones to the joints to stretch especially in the pelvis.

The weight of a baby conceived by a woman also adds weight to the joint because it puts more pressure on the hip joint. Sometimes, the baby's position can also increase pressure on the sciatic nerve.

Lumbago during pregnancy is a common condition. But if it is not handled properly, this condition can adversely affect the comfort of pregnant women in the long term. In some cases, lumbago can also be a sign of a more serious health disorder.

Lumbago during pregnancy is caused by changes in the body's center of gravity due to the development of the uterus, so that pregnant women need to adjust their posture when standing and walking. In addition, there will be hormonal changes and stretching of the ligament, as the body's natural process in preparing for labor. This stretch can cause pressure and pain in the lower back and waist.

The pain in the waist is also influenced by the size of the fetus which grows larger, thereby contributing to the burden borne by the back and waist.

Lumbago during pregnancy can also be felt spread to the legs. This complaint may make you want to continue to rest in bed, but sleeping throughout the day allows the back pain to get worse.

Lumbago symptoms during pregnancy

Symptoms of sciatica pain or lumbago during pregnancy can be:

  • Constant pain or loss can occur on one side of the buttocks or legs.
  • Pain along the sciatic nerve, which is from the buttocks to the lower back of the thigh and spreads to the legs.
  • Sharp or hot pain.
  • Numbness or piercing, or even weakness in the affected leg.
  • Difficulty walking, standing, or sitting.


Contact your doctor immediately if you feel you are experiencing these symptoms.


So What Can You Do?

Even though it is pregnant, it does not mean that daily activities at home only eat and rest. Pregnant women can stay normal activities like before pregnancy, but with a lighter portion. What activities can be done to reduce back pain when pregnant? Consider the explanation below:

Exercise regularly

Exercise can increase body flexibility and strengthen muscles, especially helping to train the muscles of the waist, lower abdomen, and legs. You can walk, swim, or do yoga. Remember, do all the movements with caution because the joints of the body become looser when pregnant.

Sleep in the right position

The recommended sleeping position of pregnant women is the side slant and not the back. Bend one knee and place the pillow under it. Also place a pillow under the stomach and behind the back. It is better to use a support cushion on the back when lying down or sitting for a long time.

Avoid sitting or standing too long

You are more at risk of developing back pain when pregnant if most of the time is spent sitting or standing. Sitting or standing for too long can trigger the onset of this pain. Avoid standing too quickly from a sitting or lying position.

Perform pregnancy massage

Special massage for pregnant women by certified therapists can help relieve back pain and make you more relaxed. In addition, you can also take acupuncture therapy. With a doctor's preliminary examination, acupuncture therapy can help relieve back pain while pregnant.

Keep your weight to be ideal

Pregnant women need to maintain ideal body weight. Excess body weight is at risk of causing back pain while pregnant. In addition to reducing the risk of back pain, it is better to ask other people to lift heavy objects.

Wear flat heels

Wear comfortable flat-heeled shoes while traveling and avoid standing for a long time. As the stomach grows, the use of high heels will make you more at risk of experiencing back pain and tingling

During pregnancy, sciatica pain can be very painful. Stretching can ease your pain because this movement can reduce muscle tension and increase movement of the pelvis, back, and legs. Lumbago during pregnancy can also be worse if you sit or stand for a long time, so make sure you always switch positions throughout the day.

In general, lumbago during pregnancy can subside with the above self-care. However, immediately see a doctor if your back pain doesn't go away or it feels even worse. You should be more vigilant if pain arises at the waist of the back, under the rib cage. This can be a symptom of kidney infection, especially if accompanied by nausea, fever, and the presence of blood in the urine.



Baby Center (2017). Lower back pain during pregnancy.

NHS Choices UK (2018). Your pregnancy and baby guide. Back pain in pregnancy.

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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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