Pregnancy

Causes Of Back Pain During Pregnancy


A good number of pregnant women will experience back pain at some point in their pregnancy. Backache is one of the most common pregnancy symptoms.

And, unfortunately for some women, backache starts early on in pregnancy and persists or worsens until they give birth.

Causes of Back Pain in Pregnant Women

There are many possible reasons why pregnant women experience back pain. Some of the most likely causes of back pain in pregnant women are:

1. Weight gain


The weight of the growing baby and uterus puts pressure on the blood vessels and nerves in the pelvis and back. The extra weight you’re carrying means more work for your muscles and increased stress on your joints, which is why you feel pain in your lower back.

2. Posture changes

Pregnancy shifts your center of gravity. As a result, you may gradually -even without noticing- begin to adjust your posture and the way you move. This may result in back pain or strain.

3. Hormonal changes

During pregnancy, your body makes a hormone called relaxin which causes your ligaments to stretch and joints to loosen in preparation for the birthing process. The same hormone can cause ligaments that support the spine to loosen, leading to instability and pain.

4. Stress

Emotional stress can cause muscle tension in the back, which may be felt as back pain or back spasms. You may find that you experience an increase in back pain during stressful periods of your pregnancy.

Preventing Back Pain

Making sure your body is fit and healthy before getting pregnant can help prevent back pain. Pregnany-approved exercises can also lower the risks of developing pregnancy-related back pain.
Women who are unaccustomed to exercise are advised to take things slowly. Keeping a moderate exercise regimen, having the correct posture, refraining from lifting heavy objects, and taking good care of the back can ensure the prevention of pregnancy-related back pain.

If lifting is unavoidable, knees should be bent, the back kept straight, and the object held close to the body as possible.

Ways to Alleviate Back Pain

1.) Watch your posture

Watch your posture when you’re sitting. At home and at work, make sure the chairs you use most provide good support, preferably with a straight back, arms, and a firm cushion. Use a footrest to elevate your feet slightly, and don’t cross your legs as this can cause your pelvis to tilt forward, worsening those strained back muscles.

Slouching should be avoided, and the back should be arched whenever possible. It is advisable use a cushion or a cushioned ring to make sitting more comfortable.

2.) Massage

Massage can result in considerable relief for tired and aching muscles. One relaxing method is to lean over the back of a chair or lie on one side while the muscles on both sides of the lower spine are massaged. Massage performed by a massage therapist, a midwife, or a physiotherapist may further relieve back pain.

3.) Heat and water

Taking a warm and soothing bath, using a hot pack, or even a warm water shower can alleviate symptoms of back pain.

4.) Wearing a support belt

A maternity or support belt can help hold up the baby’s weight, easing the strain on the stomach and back muscles.

5.) Using a support pillow

Sleeping on one side with a wedged-shaped pillow beneath the tummy can lessen back pain.

6.) Strength and stability exercises

Exercises involving the pelvis and lower abdominals can strengthen back and stomach muscles to help support the baby’s weight. One example of a simple and safe abdominal exercise involves getting down on the floor on the hands and knees, making sure the back is in a level position. While breathing in and out, the belly button is pulled in towards the spine and the back held immobile for 5 to 10 seconds. The stomach muscles are then allowed to relax after each contraction.

7.) Swimming

Scientific research has shown swimming and other water exercises can significantly decrease pregnancy-related back pain.

8.) Wear the right shoes

High heels are not made for pregnant women. While you would like to still look like a diva, have pity on yourself and your unborn child. Experts recommend at most a 2-inch heel to keep your body in proper alignment.

9.) Avoid stress

Avoid stressful situations and try to calm down and unwind if you begin to feel stressed. Think good thoughts. A calm mind leads to a looser back.

10.) Avoid excessive weight gain

Keep your weight gain steady as extra weight will put more pressure on your back.

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Avocado Is Good For Pregnant Women


Since I’ve known the beauty benefits of eating avocado, I don’t only eat it, after scooping out the inside and eating it with salt, I’ll rub some on my face and I tell you, it’s doing a lot for my skin. Recently, I stumbled on a study which found that avocado have a lot of benefits for pregnant women, it makes sense. The benefits of avocado is numerous and it keeps increasing, avocados are full of good fat, remember pregnant women are advised to take foods rich in folic acid when pregnant?

Good news is, avocado is a great source of folate, and especially important during the first 3 months of your pregnancy. A new study, published in the journal Nutrients, looked at the role of avocados in the diets of pregnant and lactating women. According to the study

“Avocados are unique among fruits and vegetables in that, by weight, they contain much higher amounts of the key nutrients folate and potassium, which are normally under-consumed in maternal diets. “Avocados also contain higher amounts of several non-essential compounds, such as fiber, mono-unsaturated fats, and lipid-soluble antioxidants, which have all been linked to improvements in maternal health, birth outcomes and/or breast milk quality“. Currently, US dietary advice applies only to those aged two years and above.

As to how much avocados you can eat in a day, this is what a reproductive specialist and nutritionist Doctor Andrew Orr says, “You actually can’t eat too many of them! They are full of good fats (omega oils), protein, enzymes, amino acids, vitamins and more. They’re great as a meal on their own, in green smoothies, desserts, dips… I love using them for breakfast!” He adds, “On a traditional Chinese medicine level, avocado is nourishing to both the womb and the baby. Avocado should definitely be eaten during pregnancy – and it’s a great food for fertility too”


So what’s stopping you from eating avocados every single day? It’s affordable, as you can get one for as low as #50 and you can make delicious meals out of it, I love love love guacamole.

Here are 4 delicious recipes you can try;

1. Avocado On Toast

This is simple to make and filling if you use wheat bread, mash or slice the avocado on toast. Use wheat bread as it’s healthier and  there are other ways to eat your avocado.

2. Avocado Salad 

Salad is not only healthy but you’re taking most of your nutrients all in one meal, add avocado to your salad mix to make it even more healthier. Trust me when I say avocado taste great in salad.

3. Guacamole

Guacamole is not only simple to make but delicious! To prepare, mash up an avocado, then add some lime and salt to taste (or skip the salt altogether). You can eat guacamole with boiled eggs, noodles and what have you. 

4. Baked Egg In An Avocado

Baked eggs in avocados tastes heavenly! Cut your avocado into two, remove the seed inside, place it on a bowl making sure it’s balanced so it doesn’t tip over. Then crack two eggs in a bowl, make sure the yolk doesn’t split, then spoon the two yolks into the centre of each avocado hole, add egg white until each hole is full. Bake for 15 to 20 minutes at 220C (425F) until the eggs are cooked. You can choose to season with salt, pepper or anything you like.It’s a delicious delight.

Phtoto: theweeklyobserver.com

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