Everything You Should Know about Lower Back Pain Relief
Lower back pain, also known as lumbago, is a pain in the back area below your ribs and above your legs. It is a very common condition that affects seven out of 10 people at some time in their lives. Whether you’re expecting, play golf or had a fall, in this article we’re going to explore the most important aspects of how to get lower back pain relief and how it affects people with different backgrounds.
Pregnancy-related Lower Back Pain
Common Causes for Lower Back Pain in Women
Lower back pain can be really painful and can significantly reduce the quality of life of women. Numerous causes can be attributed to this condition.
Lumbar strains triggered by wrong body movement or incorrect lifting postures, injury induced nerve irritations, wear and tear sustained by a stiff ligament of vertebral region, obesity induced stress on inter vertebral column, arthritis, smoking induced occlusion of arteries and restricted flow of blood to the lumbar spine are some of the common causes for lower back pain in women.
Certain organ dysfunctions or diseases can conduce to lower back pain in women, like appendicitis and bladder infections.
Pregnancy is also an attributable cause for low back pain. Expectant mothers get their upper body region considerably overweight during pregnancy months which puts tremendous stress on the lower spinal region. Pregnancy will always pave way for a hurting lower back owing to the biological changes it brings about in the body of expectant mothers. The growth in size of the in lying fetus and consequent stepping up of body mass will make the expectant feel a forward pull to balance the bulging stomach. This pull is to be adequately compensated by getting the upper body to lean back. Such movement creates tremendous strain on the muscles and ligaments of the lumbar spine region causing lower back pain in women. The pain can be caused to subside slightly by taking recourse to gentle exercises like stretching and through application of heat and ice packs.
Variegated ovarian disorders and malfunctions pertaining to uterus can spring up unwanted changes in reproductive parts giving rise to lower back pain in women. Self help home therapies should not be resorted to upon surfacing of back pain symptoms. A gynecologist should be consulted and a thorough check up should be arranged. Medication and injection course should be avidly complied.
Common Types of Back Pain during Pregnancy
Lumbar and Posterior Pelvic Pain
Pregnant women usually experience two most common types of lower back pain, namely lumbar pain and posteriors pelvic pain. Lumbar pain will occur in lumbar vertebrae region in the lower back. Posterior pelvic pain can be felt towards the pelvis back. Reports have also mentioned that some women can experience both lumbar and pelvis pain during pregnancy.
Lumbar pain is similar to the regular back pain that you have experienced before pregnancy. You can feel this pain over your spine. This is just at the waist level. The pain may sometimes travel to legs. This is usually due to long sitting and standing hours. Lower back pain during pregnancy can get worse when the day ends.
Posterior Pelvic Pain
Posterior pelvic pain is more common during pregnancy. The pain is felt on the lower part of the body. The major part of pain is felt on inner buttocks, back of thighs, sides of thighs etc. The pain is more common among pregnant women who undergo strenuous activities such as excess walking, lifting weight, twisting, climbing stairs etc.
Lower back pain during pregnancy is usually confused with sciatica. Sciatica is actually leg pain. This is often worse than lower back pain. You can easily feel the pain below your knee. Sometimes the pain travels to foot and then to the toes. Other symptoms of sciatica include sensation of pins/needles in legs, tingling and numbness in legs.
Pregnant women should not take lower back pain lightly. It is important to consult a doctor as soon as possible to get relief. Your doctor will suggest you some exercises to ease the pain. Practicing healthy walking, sitting and sleeping postures will also help you a great deal. It is also recommended to wear comfortable footwear that does not have heels.
Lower Back Pain in Early Pregnancy
Why do Women Experience Lower Back Pain in Early Pregnancy?
Back pain is one of the most common concerns faced by pregnant women; it is caused due to the expansion of the uterus to accommodate the growing fetus. By the ninth month, the uterus expands by 1000 times of its original size. This growth is often centered in one area which negatively impacts the balance of the body, making the back muscles work harder. This in turn causes the pain and discomfort experienced in the lumbar area.
Other Causes of Lower Back Pain in Pregnancy
Lower Back Pain in early pregnancy is primarily caused due to the strain on the back muscles. However, as the fetus grows, the center of gravity changes and this impacts the posture of many women who tend to walk with a distinct backward tilt. This puts undue pressure on the back muscles and causes tenderness and fatigue. On the other hand, in some women, lower back pain may also be a result of weak abdominal muscles. Pregnancy hormones can also cause back pain.
Is Lower Back Pain Always a Sign of Pregnancy?
No, lower back pain in early pregnancy can be attributed to a multitude of factors: from bad posture to stress, from musculoskeletal and spinal issues to something as serious as a spinal tumor. So, it is highly recommended that you get your back pain evaluated even if you do suspect a pregnancy. Women who suffer from lower back pain before conceiving will find that their condition gets aggravated as their pregnancy advances since they may already have weak paraspinal, spinal and abdominal muscles.
How Can You Get Lower Back Pain Relief in Early Pregnancy?
There are many actions that are counterproductive and should thus be avoided. First, do not wear high heels when pregnant. As a matter of fact, shoes with good arch support are highly recommended. They also help to relieve the swelling in the feet experienced by most women in the third trimester. Second, do not lift heavy objects as this will stress your back muscles further. When bending down to pick something off the floor, do not bend forward: squat down by bending your knees but keep your back straight. If the pain and tenderness persists, apply heat or cold to the sore area or massage lightly.
Besides that, by clicking here you can find exercises and stretches that done carefully could help ameliorate low back pain symptoms.
Lifestyle Changes that will Ease Back Pain in Early Pregnancy
Do not stand for long periods, if you must then use a stool or box under one foot. Make sure that your bed is not too soft and gives your back all the support that it needs. This will certainly be a good time to invest in a quality mattress. When sitting, make sure that your chair provides good back support; alternatively, you could use a small pillow behind the lower part of your back. Finally, try sleeping on your side instead of on your back. Using one or two pillows between your legs for support will help.
While lower back pain experienced during the early stages of pregnancy and beyond is normal, this is certainly no reason to ignore it. Pregnancy and confinement put a lot of pressure on the abdominal, pelvic and back muscles, so a fantastic way to prevent spinal issues in the future is to take care of your back through your pregnancy.
Causes of Lower Back Pain in Third Trimester of Pregnancy
Most women have a tendency to develop lower back pain during pregnancy, especially during their third semester. This is a common problem. Knowing exact causes of the problem can help you ease pain and even enjoy pain free pregnancy. Once you are aware of the causes of lower back pain during pregnancy, you can fix the problem.
Main Causes of Lower Back Pain in Third Trimester
This is one of the major reasons for lower back pain during pregnancy. Most women practice wrong posture while walk around and sitting. This results in stress in neck and lower back. Wrong posture can prove to be a disaster for your lower back during pregnancy.
Wrong Sleeping Habits
It is important to sleep well while you are pregnant. However, it is equally important to sleep right. Avoid straining your back while sleeping. Choose a mattress that gives adequate support to your spine. Make sure it is not too soft or too hard. Purchase mattress from a reputed brand to avoid complications.
Lifting Heavy Objects
Try to lift heavy objects during pregnancy can also cause lower back pain during pregnancy. Many women lift heavy objects such as a heavy purse; pull heavy chairs, grocery items etc unknowingly. This is very risky for lower back.
Stand/Sit for a Long Time
Standing or sitting for a long time can result in severe back pain. The strain caused in the lower back due to following same position for an extended period of time leads to pain and discomfort.
Other Causes of Pain in Lower Back during Pregnancy
Some of the other notable causes of lower back pain in pregnant women include the following listed below:
- Bladder infection
- Pre-term labor symptoms
- Real labor symptoms
- Extra weight of belly
- Wearing high heels
Treatment for Lumbago during the Third Trimester of Pregnancy
Lower back pain during pregnancy is one of the most common types of discomfort suffered by women. Some women find it very uncomfortable during early pregnancy. The pain during early pregnancy phase usually settles down after about twenty weeks. However, it is simply difficult to bear pain consistently for about twenty weeks in conjunction with other changes happening in the body.
Backache during pregnancy is usually a result of stretching of core muscle group. Women can experience a burning sensation accompanied by pain and discomfort. However, there is nothing to worry. Numerous treatment options are available these days to obtain relief from lower back pain during pregnancy. Here are some of the best effective treatment options available:
This is one of the best treatment options available for pregnant women to get relief from lower back pain. Exercises such as walking and pelvic rocking will help a lot in easing out lower back pain during pregnancy. Bridging is also a perfect exercise for back pain. Here, you just need to lie down and bend your knees. Then lift your buttocks. You can also do mini-crunches. These are known to be very effective.
Tip: Do not attempt any exercise without consulting your gynaecologist. You doctor knows what is right for your body during pregnancy.
It is very hard for a woman to take rest. Many women tend to spend stressful working hours and indulge in tiring household tasks even during pregnancy. It is good to stay active during pregnancy. However, it is equally important to take rest. Strictly avoid spending long stressful hours during office work or while accomplishing household tasks.
Sleep well during pregnancy to get relief from lower back pain. This is really important. Make sure you get at least 8-10 hours of undisturbed sleep while pregnant. Taking short naps during the afternoon will also help you.
13 Natural Tips to Relieve Lower Back Pain During Pregnancy
Here are 13 great natural ways to ease lower back pain in pregnant women:
- Tip One:
In case you are lifting weight from the floor, carefully bend your knees. The back should be kept straight. However, it would be wise to avoid lifting weight during pregnancy.
- Tip Two:
Keep your back as straight as possible.
- Tip Three:
Do not bend while sitting on chair. Also avoid bending forward and resting on your elbows bending over knees is not recommended.
- Tip Four:
Take additional back support while sitting on chair. You can also use a pillow for the same.
- Tip Five:
It is not a good idea to cross your legs while sitting. Also avoid locking your legs.
- Tip Six:
Your shoulders should be relaxed while sitting. When walking or standing, pull shoulders back.
- Tip Seven:
You must keep your legs apart while standing. This will give adequate support to your lower back.
- Tip Eight:
If you have been standing for a long time, it is wise to shift weight on legs from time to time. This will keep you back and legs relaxed.
- Tip Nine:
Strictly avoid jerks. Quick movements pose injury dangers: please refrain from them.
- Tip Ten:
Avoid sleeping straight. Sleeping on right or left side is known to be the best option to relieve lower back pain during pregnancy.
- Tip Eleven: Try to Sleep on your Side
Keep one leg over the other while sleeping on sides.
- Tip Twelve: High Heels are a Strict No-no
Do not wear foot wear that have heels. Smooth and comfortable shoes are a must to maintain good posture.
- Tip Thirteen: Massage can be very therapeutic
Massage can be very soothing during pregnancy especially if you are suffering from lower back pain.
Lower Back Pain and Nausea
Various different medical conditions can cause lower back pain and nausea. Depending on the severity and location of the pain and whether there are any other accompanying symptoms, nausea may be either directly related to the pain or be caused by the pain itself. Lower Back pain and nausea may also be the resulting symptoms of an underlying disease of the kidneys, intestines, ovaries, or spinal column misalignment.
Menstruation and Pregnancy
Common causes of lower back pain and nausea can occur with the presence of menstrual cramps; however, perhaps one of the most common causes of lower back pain and, perhaps, the most frequent occurrence of lower back pain and nausea is in pregnancy. This is because the expanding uterus can stretch out and weaken abdominal muscles, which can in turn alter posture and place strain on the back. Additionally, lower back pain may be caused if the uterus is pressing on a nerve.
Common Causes of Lower Back Pain and Nausea
The presence of kidney stones will often be responsible for lower back pain with nausea. Kidney stones are the result of an overage of a specific substance in the urine; commonly calcium. When a kidney stone attempts to flush itself out with the urine flow it can cause a blockage and result in kidney swelling. Other possible causes might indicate serious issues such as multiple myeloma, a brain abscess, or renal cell carcinoma to name a couple. Lower back pain, if also located on the (right) side of the waist may indicate an issue with the appendix and is often accompanied by nausea. Appendicitis generally displays acute pain but may be gradual as well.
Other factors may cause lower back pain and, if the pain is severe or specific to an area in the body, the feeling of nausea will usually occur. Back pain can result from a number of issues including tight or strained muscles, stress, or spondylolisthesis; a misalignment of the spinal column. Sometimes a spinal break can occur from abnormal movements of the spine or a birth defect. Degenerative issues often cause the ligaments that act as a bridge between spinal discs to shrink, thus causing instability of the spine.
Possible Solutions for Lower Back Pain and Nausea
Often, regular stretching or yoga techniques will help ease back pain and anti-inflammatories (NSAID), such as ibuprofen, may also prove helpful. If pain is severe and persistent, a physician may recommend an x-ray in order to determine whether the pain is a result of a developmental or degenerative disorder. Additionally, a physician may suggest an ultrasound to determine whether an internal development such as an ovarian cyst might be the cause of the pain.
Many people may decide to ignore any symptoms involving lower back pain and nausea, but keep in mind that it might be a warning sign of something serious. Unless the pain is sharp, try stretching and using anti inflammatories to see if the problem can be resolved, but contact your physician if no improvement has been made within a couple of days.
Obesity and Lower Back Pain in Women
Getting overweight spells doom for women in many ways: it affects not only their health, but also their image and self-esteem. One common consequence is the to feel pain in the lombar region. Obesity has a negative impact on the lower vertebral column and conduces to development and progression of pain in lower back region.
The augmented pressure owing to accumulation of extra flab in the abdominal and back region will put sufficient stress on the lumbar region that is difficult for the inter vertebral discs to stand. In the long run, this mechanical stress will result in slipped disc paving way for acute lower back pain in women. Obesity indirectly affects the discs of vertebrae region by gradually giving rise to atherosclerosis which hampers the flow of blood to the lumbar spine.
Women who start gaining abnormal weight by the age of twenty three are bound to complain of lower back pain within a short span of ten years or so. The delicate biological setup starts facing the adversity relatively early which will make the pain chronic in the later stages. With the advancement of age, it gets really difficult to get rid of unwanted body flab and lumbo sacral radicular symptoms starts surfacing prominently which indicates to persistent and recurring lower back pain in women, mostly above forty. The symptoms start adopting a more degenerative nature when the women cross their fifties. Numerous researches in this regard have concretely linked lower back pain in women with their excessive body weight.
It is recommended to religiously follow a daily workout schedule for working women or those involved in sedentary jobs. This is to be complemented by a balanced diet of light nature. Eating too much at one go is detrimental to health and the diet is to be distributed throughout the day to keep extra flab from accumulating. Mothers who have conceived should never miss on exercises in the post pregnancy period.
Lower Back Pain Exercises & Stretches
Using Yoga for Lower Back Pain
Yoga is a holistic discipline that strengthens the core muscles in the body and aids in enhancing flexibility. While yoga for lower back pain may lack the intensity of some of the other routines; the passive approach can prove remarkably beneficial when alleviating minor discomfort or even excruciating pain in the lower back. The yogic postures or asanas are meant to stretch the various muscle groups.
Bal Asana or the Child Posture
This is one of simplest asanas of yoga for lower back pain and it can be used as a warm up and a winding down exercise. To do the bal- asana, start by kneeling on the yoga mat while sitting back on your heels with your legs folded behind and your buttocks at rest on your feet. Bend forward till your forehead touches the floor and place your hands behind you, next to your feet. Breathe gently and maintain the posture for 5- 10 seconds, repeat 5 to 7 times. If you cannot touch your head to the floor use a mat or pillow.
The Tada Asana or the Mountain Posture
While the tada- asana seems to be easy, do not let its simplicity fool you; this is an extremely popular and effective asana of yoga for lower back pain. Start by standing with your feet together against a wall and your heels touching the surface of the wall. Hold your body taut with your hands at your sides and palms pointing down. Tighten your knees and buttocks and pull in the abdomen while you lift your chest. Look straight ahead and breathe evenly; hold position for 30-60 seconds.
The Ardha Chandrasana or the Half Moon Posture
Stand in the tada- asana position and place a block on the right side of your body. Raise your arms to shoulder level and turn your right leg out with your right foot parallel to the wall; bend the right knee so that your right palm reaches the block. Now, raise the left arm towards the ceiling and raise your left leg parallel to the floor with your weight on the straightened right leg. Your spine should be parallel to the floor and your hands, both right and left should be parallel to the wall. Hold position for 20 seconds and repeat on the other side.
Titali Asana or the Butterfly Posture
This is a sitting posture of yoga for lower back pain; start this position by sitting straight with your legs extended forward; now bend your knees so that the soles of your feet are drawn together in the crotch area. Your thighs should be parallel to the floor at this point. Press the folded knees downwards with both hands without allowing the heels to be raised. Bend the body and place the elbows on your thighs. Inhale and press the thighs down and allow them to come up on their own when exhaling. Attempt 20-30 times.
The Sarp Asana or the Snake Posture
This is a face down posture of yoga for lower back pain; this asana works on the muscles in the back and abdominal area. Lie flat on your tummy and clasp your hands behind your back. Keep your feet together with your soles flat on the floor and heels pointed upwards. Inhale and raise your neck, chest and legs while balancing your weight on the abdomen. When you need to breathe, do not get out of the position; simply tilt your body to the left or right. Do 10 to 15 rolls at first and increase gradually to 30-50 rolls.
Yoga experts suggest that practitioners should not unduly stress their bodies when doing the different asanas. When performing the postures, you should be comfortable and should not experience any pain at all. Ideally, it is recommended that you learn yoga for lower back pain from an experienced instructor or a reliable source.