As your body adjusts to the increasing demands of your growing baby, back pain is a typical and frequently difficult facet of pregnancy.

Pain and discomfort may arise from increased strain on the spine and associated muscles as a result of several physiological and hormonal changes that occur during pregnancy.

Nevertheless, a more comfortable pregnancy can be achieved by taking proactive measures to manage and relieve the symptoms, which can be made easier by being aware of the factors that contribute to this pain.

Causes of back pain during pregnancy

• Stress (emotional and physical)
• Posture and movement 
• Level of activity 
• History of back pain 
• Weight gain
• Your developing baby
• Hormonal changes
• Muscle separation

5 home remedies to manage back pain in pregnancy 

• Regular exercises: Exercises that focus on the back, abdomen, and pelvic floor, in particular, strengthen the muscles that support the spine and ease the pressure on the lower back should be engaged in.

Examples of the exercises are;

1. Prenatal yoga helps to promote back muscular strength and flexibility

2. Walking also encourages proper posture and keeps you moving

3. Swimming reduces strain on the back and offers low-impact exercise

• Keep your posture right: Adopting proper posture aids in balancing the growing baby's weight and keeps the lower back from experiencing undue strain.

The back is supported and pain is lessened by using the core muscles. The lower back and pelvis in particular experience less joint friction. Good posture permits the diaphragm to move easily.

• Maternity massage: To lessen pain and suffering, quality and professional prenatal maternity massages can help relax tense, tight muscles, especially in the lower back.

Massage increases blood flow, which lowers inflammation and edema and helps ease pain. You can also practice self-massage by using your fingers to massage your lower back gently in a circular motion.

• Sleep support: By keeping the body in proper alignment and lessening the tension in the back, proper sleep support can greatly reduce back pain during pregnancy.

When sleeping on the side, keeping a pillow between the knees aids in maintaining proper spinal alignment.

Support for the lower back and abdomen can be obtained with a pregnant pillow or a full-length body pillow. Additionally, using a firm mattress offers superior back support than a soft one. 

• Drink plenty of water and eat healthily: Sufficient water helps preserve muscle function and lessen cramps. Edema, or swelling, is lessened and excess salt is flushed out when one drinks enough water, which soothes the nerves and back. 

Eating a well-balanced diet guarantees that you have the essential nutrients required to maintain the health of your muscles. The risk of osteoporosis and back pain (related to the bones) is reduced with the help of calcium and vitamin D.

When to see a doctor 

Pregnancy-related back pain is common, but there are some symptoms and indicators that call for medical attention:

• Extreme pain: It's critical to get medical help if your severe or incapacitating back pain doesn't go away with rest or home remedies. 

• Persistent pain: If your back pain doesn't go away after more than two weeks, you need to see your doctor.
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• Pain that radiates: Radiating pain down your legs, particularly if it's accompanied by tingling or numbness, maybe a sign of a more serious condition like sciatica.

• Sudden onset of pain: Seeing a doctor is crucial to rule out any serious conditions if you get an abrupt, sharp backache, especially in the lower back. 

• Associated with fever: If you have a fever along with your back pain, this could be a sign of an infection or another illness that needs to be treated right once.

• Strange symptoms: If you experience any other strange symptoms with your back pain, like weakness in your legs, loss of feeling, or trouble walking, you should see a doctor. 

• History: See your physician if you develop any new or worsening back pain if you have a history of back issues or if you have a pre-existing back ailment.

• Urinary or bowel movement difficulties: When pain in the back is accompanied by difficulties urinating or having bowel movements, it may indicate a more serious medical condition, therefore you should get medical attention right once. 

• Vaginal bleeding or fluid leakage: Contact your healthcare practitioner right away if you feel back discomfort in addition to vaginal bleeding or fluid leakage, as this could indicate preterm labor.

• Effect on ordinary tasks: It's critical to get medical help if back pain seriously hinders your quality of life or makes it difficult for you to carry out daily tasks.

While back pain during pregnancy is often manageable with home remedies, it’s crucial to be aware of when to seek medical attention. Early intervention can help prevent complications and ensure the health and safety of both mother and  baby.

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