In most of the pregnant mothers, back pains starts around week 18, i.e; early second trimester. 

It can persist or sometimes worsen as the second trimester progresses and especially in the third trimester, until delivery.

Causes of back pain during pregnancy :

A hormone called relaxin is released throughout the pregnancy, causing loosening up of the ligaments of the stable joints in your pelvis in order to allow easier passage of your baby during delivery.

The weight of your growing uterus adds to the problem.

Also, your lower back curves more than usual to accommodate the load — resulting in strained muscles ,soreness, stiffness and pain.

If you’re feeling sharp, shooting pain that starts in your back or buttocks and radiates down your legs, you may be experiencing sciatica.

The good thing about back pain during pregnancy is that it’s usually resolvableC

Try the following remedies to relieve your pregnancy backaches:

1.Watch your posture when you’re sitting. Sitting in a chair all day actually puts more strain on your spine than anything else. At home and at work, make sure the chairs you use provide good support — preferably with a straight back and arms, and a firm cushion. Use a footrest to elevate your feet slightly, and don’t cross your legs. This can cause your pelvis to tilt forward, exacerbating those strained back muscles.

2.Take breaks. Walk or stand and stretch frequently, at least once an hour if possible. Sitting too long can make your back hurt even more. Try not to stand too long, either. If you work on your feet, try to place one foot on a low stool to take some pressure off your lower back.

3.Avoid lifting heavy loads. Stabilize yourself, bend at the knees, not at the waist; squat down and lift with your arms and legs, not your back. Better is, to ask for help!

Watch your weight. Extra weight and gaining too much too fast can be hard on your back.

5.Wear the right shoes. A low-heeled shoe with good arch support to keep your body in proper alignment is reconmended.  

6.Get a firm mattress. 

7.A body pillow (at least 5 feet long) can also help minimizing stress by maintaining sleeping positions.

8.A crisscross support sling or belly band. These support bands can help to take the burden of your belly’s weight off your lower back.

9.Don’t try to reach for the cookies on the top shelf. Use a low, stable step stool to get items from high places and avoid putting any additional strain on your back.

10.Happy thoughts and a calm mind leads to a looser back. You can also try some prenatal yoga, which will relax both your mind and your back.

11.Strengthen your stomach. Do pelvic tilts to strengthen your abs, which in turn support your back. Or sit on an exercise ball and rock back and forth.

12.Soothe sore muscles by applying cold compresses, then warm compresses in 15-minute intervals.

13.Take a warm bath.

14.Get a massage with a licensed massage therapist who knows you’re pregnant and is trained in the art of prenatal massage.

Talk to your doctor if you have severe back pain. 

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