7 ways to treat pregnant hip pain and back pain

Pregnancy can make the body experience many changes, including hormonal changes and hip muscles. Some of these changes can cause pregnant women to feel back pain or hip pain. The discomfort usually occurs in the second trimester of pregnancy.

It is estimated that around 6 out of 10 pregnant women will experience back pain and hip pain. Back pain during pregnancy usually occurs in the joints and muscles in the bones of the pelvis and lower back.

treat pregnant hip pain and back pain

Pain can arise when bending forward, lifting weights, getting out of bed, or standing up from a sitting position.

Causes of back pain while pregnant

There are several causes of back pain during pregnancy, namely:

1. Hormonal changes

Bones and joints are connected by connective tissue called ligaments. When pregnant, the body produces relaxin hormones that allow the ligaments to relax and make joints loose. The aim is to prepare the body for labor.

The ligaments and muscles that support the spine are also affected by these hormones. As a result, the ligaments and muscles around the pelvis become loose, causing pain in the back.

2. Weight gain

Healthy pregnant women will gain weight. The spine in charge of supporting the body will be burdened with this weight gain. This causes pain in the pelvis and back, especially the lower back.

3. Baby growth

As the womb grows older, the size of the fetus grows, as does the uterus. The growth of the fetus and uterus will suppress blood vessels and nerves in the pelvic and back areas, so that this part feels painful.

4. Changes in posture

Pregnancy can shift the body's center of gravity or center of gravity, so that posture, walking, sitting, and sleeping positions change. In addition, erroneous posture, standing too long, and bending to pick up objects can also worsen back pain.

5. Stress

Stress during pregnancy, both physical and emotional stress, can cause muscle tension in the back. Plus the effects of relaxin hormones that relax the joints and ligaments. When stress increases, it is very possible that your back will feel more painful.

6. Rarely exercise

A study revealed that pregnant women who rarely exercise are more at risk of experiencing back pain. This is allegedly because rarely exercising can make the muscles and joints in the pelvis or back become weaker

How to Overcome Back Pain while Pregnant

To relieve discomfort from back pain during pregnancy, do the following:

1. Massage

Try doing massage on the lower back and the entire back. Ask the therapist or partner to give a gentle massage. This massage can relieve muscle aches and pains.

2. Compress your back

Give the back compress with a towel filled with ice cubes. Cold compresses can be given for 20 minutes and repeated several times a day.

After three days, replace it with warm compresses. The trick is to attach a bottle of warm water to your back. This method might help relieve pain.

3. Improve body posture

Try not to turn around, or bend when sitting or standing. Pregnant women are also advised not to linger in one position. Stand or sit up straight and stretch your back regularly to avoid pain.

Back pain during pregnancy can also be relieved by sleeping sideways by placing a pillow between the knee, on the back, and under the stomach.

4. Sports

Routine exercise can strengthen and increase flexibility and muscle strength, and reduce pressure on the spine. Safe exercise during pregnancy is prenatal yoga, walking, Kegel exercises, and swimming.

5. Acupuncture

This alternative treatment might help ease the pain. When deciding to do acupuncture, make sure you choose a trained and experienced practitioner.

6. Chiropractic

Chiropractic therapy in the spine is safe during pregnancy. However, it is advisable to consult with an obstetrician before doing this treatment, and choose a trusted chiropractic practice site and have a valid practice permit.

7. Take pain relief

If back pain during pregnancy is very disturbing, paracetamol medication can help relieve pain. However, pregnant women should still consult a doctor before taking it.

During pregnancy, it is recommended not to wear high heels. If you want to take something on the floor, bend your knee first instead of immediately bending over. If the pain still continues or it feels even worse, immediately consult an obstetrician.


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