How to get rid of back pain during pregnancy

how to get rid of back pain during pregnancy

Back pain during pregnancy

Lower back pain in a pregnant woman is very common, but it must be alleviated, as approximately 50% – 80% of pregnant women suffer from lower back pain during pregnancy, which may be very annoying for the pregnant woman, but she should blame the hormonal changes that occur in her body. Then the uterus expands and there is a new soul inside this womb, and the severity of the pain ranges from moderate to severe.

And based on a number of recent studies that prove that lower back pain usually occurs between the fifth and seventh months of pregnancy, but for a number of pregnant women, this pain may begin between the eighth week to the 12th week of pregnancy.

Back pain is divided into two parts:
Pain in the lower back from the back
Pain in the back pelvic region

How to get rid of back pain during pregnancy

Back pain is one of the common problems during pregnancy, especially in the early stages. To get rid of back pain and treat it, there are a set of tips that can be followed, some of which can be mentioned as follows: 

  • Ensure that the back remains supported and supported while sitting at work or at home.
  • Avoid carrying heavy objects.
  • Make sure to use bedding that supports the body. In some cases, a solid board can be placed under the soft mattress, to ensure its stability.
  • Be sure to take a warm bath, or resort to a massage.
  • Be sure to bend the knees and keep the back straight when carrying objects or picking them up off the ground.
  • Make sure to wear flat shoes, to ensure that the weight is evenly distributed on all sides.
  • Get enough rest, especially in the last period of pregnancy.
  • Resorting to alternative treatment, such as manual therapy or acupuncture, but under the supervision of a pregnancy specialist.
  • Use warm compresses to reduce inflammation, and be sure to relax tight muscles.
  • Use a lumbar support pillow to provide support while sitting.
  • Sleep on the side of the body, with a pillow between the legs and the lower abdomen.
  • Doing lower back stretches regularly.
  • Reducing stress by practicing yoga, meditation, and other such techniques.

Causes of back pain for pregnant women

why is my back in so much pain during pregnancy?

Back pain during pregnancy is associated with several factors, including:

  • Excess weight on the back as the fetus develops during pregnancy.
  • tension or tension; It is often concentrated in vulnerable parts of the body.
  • Improper posture, standing for long periods, or bending over.
  • gravity effect; Gravity causes the woman’s body to bend forward, as the uterus and fetus grow.
  • High level of hormones during pregnancy, which affects the ligaments in the pelvic area.

(pain during pregnancy)

When should you see a doctor for back pain during pregnancy?

when should i worry about back pain in pregnancy?

A woman who suffers from back pain is advised to see a doctor in certain cases, including:

  • Feeling of difficulty or pain during urination.
  • Vaginal bleeding.
  • Having a fever.
  • Feeling severe pain.
  • Suffering from muscle tension that appears regularly, and increases in intensity.
  • Tingling feeling in the extremities.
  • Pain that persists for more than two weeks.
  • Irregular vaginal discharge.

Note: Do not make this pain exhaust you psychologically, and remember the reason for the presence of a beautiful baby inside your womb, who needs patience and calm, and do not forget to practice various sports during pregnancy and eat healthy food.

Back pain relief exercises

There are many exercises that help relieve back pain, and we will learn about some of them and ways to implement them

Lateral foot lift

The side leg raise exercise helps support the pelvis and strengthen the legs. When the muscles are weak, it can affect balance and movement, causing back pain. This exercise can be done by following the following steps:

  • Lie on one side of the body, keeping the lower leg slightly bent on the floor.
  • as the rest of the body.
  • Hold for two seconds, and repeat the process ten times.
  • Repeat the process on the other side, performing three sets on each side.


This exercise can be done by following these steps:

  • Kneel on the ground on all fours, so that the knees are below the hips, and the hands are at the level of the shoulders.
  • Keep the back and neck straight.
  • Slowly move the back of the body towards the heel of the foot, and be steady a little while taking a breath.
  • Return to the starting position.
  • Repeat the process 8-10 times.

Crunch workout

Crunch exercise can help strengthen the back and stomach muscles, and reduce back pain, and it can be done by following the following steps:

  • Lie on the floor, with knees bent, feet flat on the floor.
  • Place the hands on the chest, or behind the neck.
  • Tighten the stomach muscles, and then lift the shoulders off the ground, and exhale during that.
  • Hold for a second, then slowly return to the starting position.
  • Repeat the process 8-12 times.

Back stretch

  • To lie on the stomach, bend the elbows to the sides, resting on the forearms.
  • Look toward the floor, keeping the neck straight.
  • Arching the back by pressing the hands and going down, until the abdominal muscles are stretched.
  • Hold for 5-10 seconds, and then return to the starting position.
  • Repeat the process 8-10 times, being careful not to bend the neck back, and keep the hips on the floor.

Causes of back pain in women

There are many reasons that lead to back pain in women, and the following is a description of these reasons:

Hormonal changes: The levels of the hormone relaxin and progesterone rise during pregnancy, as these hormones help relax the muscles and lubricate the joints and ligaments of the pregnant woman, especially in the pelvic area, and weight gain during pregnancy in conjunction with Relaxation of joints and ligaments may lead to stress in the joints of the lower back and pelvis, which may cause back pain.

Changing the position of the body: where the growth of the uterus and weight gain during pregnancy contribute to changing the center of gravity of the body, and this may result in the pregnant woman suffering from balance problems and an increase in the possibility of falling, and the weight of the fetus and weak abdominal muscles during pregnancy lead to pulling or tightening the lower part. From the spine to the front, which increases the stress of the back muscles, and most pregnant women respond to these changes by bending over in a stressful position, which increases the feeling of pain as a result of the stress on the back muscles.

Premenstrual syndrome

Many women experience the appearance of some symptoms a few days before their period, and they usually last for the first two days of the period. This condition is known as premenstrual syndrome or premenstrual syndrome. In most cases, not all of these symptoms appear:
Physical symptoms:
-Feeling lower back pain.
-Fatigue and stress.

Emotional and behavioral symptoms:
-Mood swings.
-Inability to concentrate.
-Cravings to eat.

Premenstrual dysphoric disorder

Premenstrual dysphoric disorder (PMDD) is a serious and chronic medical condition that requires attention and treatment, and is more severe than premenstrual syndrome, although both premenstrual dysphoric disorder and premenstrual syndrome both include physical symptoms. However, these symptoms are worse and more severe in the case of premenstrual dysphoric disorder, knowing that this disorder affects women during the reproductive years, where symptoms usually begin to appear in the week before the date of the menstrual cycle and these symptoms end a few days after the start of menstruation. menstruation.


Some women suffer from dysmenorrhea, which is represented by suffering from pain and severe menstrual cramps resulting from uterine contractions, and it differs from the previous ones by confining itself to mainly physical symptoms. There are two types of dysmenorrhea; Primary dysmenorrhea, which is characterized by recurrent pain, and secondary dysmenorrhea resulting from disorders of the reproductive system, and dysmenorrhea may lead to the emergence of the following symptoms:

  • Abdominal pain, which may be severe in some cases.
  • Pain in the hips, lower back, and inner thighs.
  • Feeling of pressure in the abdomen.

Muscle and joint conditions

There are many medical conditions and problems associated with back pain that women are more likely to suffer from, and it usually appears after menopause, i.e. after the age of 50, and back pain in women is likely to become chronic over time, and the following is a statement of the most important cases of back pain that It mainly affects women:

Piriformis syndrome: Piriformis syndrome is an uncommon neuromuscular disorder that results from pressure of the piriformis muscle on the sciatic nerve, and the reason women are affected by this problem more than men, in addition to female hormones changes that occurs in the pelvis during pregnancy, and this syndrome may lead to the appearance of the following symptoms:

  • Chronic pain in the buttock and hip area, and the pain worsens with hip movement.
  • Inability to sit for a long time.
  • Pain when getting out of bed.
  • Suffering from pain extending to the back of the thigh and leg.

Sacroiliac joint pain: Sacroiliac joint pain occurs as a result of damage or injury to the joint that connects the spine and pelvis, resulting in pain in the lower back and buttocks, and it is worth noting that there are many factors and anatomical differences Between the body of men and women, which makes women more susceptible to sacroiliac joint pain, especially young people, and among the most prominent of these differences is that the surface area of ​​this joint in women is usually smaller, which increases the pressure on the joint, and the bones of the sacrum in women are wider and more uneven and inclined backward and less curvature, which increases the risk of injury to the joint. In the context of the discussion, we mention that the pain of the sacroiliac joint is similar to the pain caused by other medical conditions such as; Herniated disc, or problems related to the hip.

Osteoarthritis in the spine: Osteoarthritis is known among the general public as the roughness of the joints, and it may appear in many parts of the body. A common condition among women, the risk of developing it increases with age or weight gain, and it is noted that it occurs gradually, leading to worsening symptoms over time, and the most prominent symptoms associated with it are the following:

  • Feeling back pain, which is the most common symptom, and the pain usually begins in the lower area of the back, knowing that at the beginning of the disease a person may feel pain only in the morning hours, that is, after spending a period without engaging in any physical activity.
  • Feeling of joint pain.
  • Joint stiffness.
  • Limited range of motion.

Degenerative spondylolisthesis: Degenerative spondylolisthesis occurs as a result of a vertebra slipping out of place, causing degenerative changes to the spine such as loss of its natural structure or function or both, knowing that this condition is more common in women after menopause As a result of low estrogen levels, symptoms of degenerative spondylosis include the following:

  • Pain in the lower back, in addition to thigh or leg pain.
  • Muscle spasms.
  • Feel helpless.

Coccyx pain: Coccydynia is pain in the lower back area that contains the coccyx bone or tailbone, and it occurs as a result of stress or injury to the coccyx bone or the muscles and ligaments surrounding it, and this condition is more common in women Compared to men as a result of the difference in the shape and angle of the pelvis, in addition to the damage caused to women during the birth process.

Osteoporosis of the spine: Spinal osteoporosis is a decrease in the density of the bones of the spine, which makes them fragile and prone to fracture. It is worth noting that osteoporosis generally occurs when the rate of bone loss is higher than the rate of bone building in the body, and women are Postmenopausal women are four times more likely to develop osteoporosis than men, which may be due to a lack of estrogen, a faster rate of bone loss, as well as bone loss at a younger age.

When should you see a doctor?

Most cases of back pain usually improve gradually within a few weeks, using home relief methods and self-care methods, but some cases may require a doctor’s visit, and the following is a statement of these cases:

  • Back pain persists for a few weeks.
  • The pain extends down one or both legs, especially if the pain extends below the knee.
  • Pain accompanied by weight loss without an obvious cause.
  • Experiencing severe pain that does not improve with rest.
  • The pain causes weakness, numbness, or tingling in one or both legs.

It is noteworthy that in some rare cases, back pain may indicate the presence of a serious medical problem that requires immediate medical care, and the following is a statement of these cases:

  • The pain may cause new health problems in the intestines peor bladder.
  • The pain is accompanied by a fever.
  • Pain after a physical injury, such as a fall or a blow to the back.
Tags: Pregnancy

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