Ah, the joys of pregnancy! If this is your first baby or fifth, there is much to look forward and prepare for. Unfortunately, the thrill of being a mother can be overwhelmed by back pain and sciatica. Three of every four pregnant women experience back pain – some long before they lose their waist! To help prevent or relieve back pain caused by sciatica, we offer answers as to why the symptoms often are developed and what it can do for the next few months easier.
How does pregnancy cause back pain and sciatica?
Changes in your body during the pregnancy rather than physical appearance!
1. Familiar to most women is weight gain – 25 or more pounds. The increase in body weight and stress when bending, pressing on a bulging or herniated disc in his lower back. Back pain and leg (eg, sciatica) are common complaints.
2. Weight gain can cause piriformis syndrome and sciatica. Piriformis muscle, located on the buttocks, assist movement of the thigh. Piriformis syndrome can develop when the muscle compresses the sciatic nerve, which passes through the buttock into the thigh.
3. What may not be immediately obvious is – as the uterus gets bigger (and bigger!), Agency’s center of gravity is thrown. Sometimes, as the uterus expands within the pelvis, spinal nerves in the lumbar and sacral spine (lower back) that feed into the sciatic nerve are compressed and irritated. This is another cause of back pain and sciatica.
4. In addition, the hormones are at work. In particular, relaxin, a hormone that relaxes the pelvic ligaments and helps to prepare the body of the mother for delivery. The relaxin loosens the ligaments also from other parts of the body, but mainly the joints of the pelvis, lower back and knees. This is important to know when to exercise or lifting, because it is easy to get tension during pregnancy. Move slowly and avoid sudden movements.
What to do
1. Work with your doctor, chiropractor, midwife or doctor to maintain body weight under control.
2. If back pain, talk to your doctor, chiropractor, midwife or doctor.
3. Pay attention to your posture! Stand straight, shoulders back, hidden under the buttocks, and avoid leaning back.
4. Try a pillow – a pillow standard size or body to help you sleep comfortable. A pillow can be positioned between the knees and the abdomen for support.
5. Prenatal Yoga helps stretch and tone muscles, maintain flexibility, improves balance and circulation, and relieves stress. Deep breathing is a huge part of yoga and an additional benefit for mothers to be. Learning to breathe deeply and relax during labor can help too. Combined with simple cardiovascular exercise like walking or swimming, these activities can help keep your weight under control and body shape. Ask your doctor or health care provider if these exercises are right for you!
6. Prenatal massage can help relieve pain and tension. Massage therapists trained in prenatal massage can be a resource for pain relief during pregnancy and childbirth. This type of massage relieves anxiety (helps stabilize hormone levels), back pain, pelvic and hip pain, improves circulation and digestion and helps reduce fatigue.
7. A hot shower or bath helps relieve back pain. However, pregnant women should avoid certain aromatic oils (aromatherapy, candles), such as basil, juniper, peppermint, rosemary and star anise. Some oils can cause contractions.
8. Acupuncture is an alternative therapy to treat back pain and sciatica. Sterile, disposable needles thickness of a hair are inserted into points on the body called meridians, energy channels. There is a theory of the needles work to free the flow of qi (pronounced chi) to help the body heal.
Ergonomic Pointers: At work, home and Leisure
Expectant mothers should avoid awkward postures, excessive force, such as heavy lifting and repetitive tasks – especially during the third quarter. At the end of pregnancy, a woman’s body is at its greatest challenge – ergonomically speaking.
1. The muscles of the lower back and legs work harder to maintain balance. Simple standing or walking can be a challenge. Limb swelling is common. Frequent breaks and rest (elevation of the feet) is useful.
2. An ergonomic design and an adjustable chair with lumbar support and foot rest can do desk work more comfortable. Frequently changing position by sitting and standing often.
3. If the task requires sitting, take regular breaks to walk. Walking helps reduce swelling by increasing circulation.
Hopefully, you will be one of the few mothers who are expecting a baby whose pregnancy progresses without back pain or sciatica. Remember? if you start back pain, talk to your doctor, chiropractor, midwife or health care professional.
