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Causes Of Bodyaches During Pregnancy
Pregnancy aches and pains often have two causes: your evolving body and those bothersome (but important) hormones. As your expanding bump exerts more strain on your muscles and bones, your hormones increase and begin to loosen your ligaments.The most prevalent complaint about physical pains during pregnancy is back discomfort, which affects 60% of pregnant women. However, many first-time mothers may endure stomach aches and pains early in their pregnancy. These abdominal symptoms, known as round ligament pain, are caused by the uterus extending outside of the abdominal cavity and usually diminish well into the second trimester.
Moms-to-be should also be on the watch for leg, foot, hand, head, and joint discomfort later in pregnancy. Some of the discomforts may be caused by weight gain or swelling from fluid retention, which may place greater strain on your joints and nerves. Symptoms differ from person to person and may depend on their degree of exercise.
What Are Some Common Body Aches During Pregnancy?
Back discomfort is typical throughout pregnancy. In a research, 70% experienced low back discomfort, while 43.5% had generalised back pain. Other typical regions for aches and pains were:- Wrists
- Hands
- Hips
Other joint discomfort may occur when your ligaments loosen to accommodate bodily changes. Muscle cramps, numbness, or tingling in various parts of your body may also occur.
How To Deal With Body Aches During Pregnancy?
The best approach to avoiding body pains during pregnancy is to remain active. Even if you're already experiencing difficulty, moderate activity, like walking, has been demonstrated to help relieve . Patients suffering from lower back pain and pelvic discomfort may benefit from improved abdominal wall and muscular support to alleviate some of their symptoms.How Do You Manage Body Ache During Pregnancy?
Treating aches and pains during pregnancy may be difficult since any medicine you take might be harmful to your growing baby. Consult your doctor before taking any medications while pregnant, including over-the-counter pain relievers.Approximately one-quarter of pregnant women in one research reported experiencing excruciating discomfort at some time throughout their pregnancy.
When suggesting pain medication, your doctor will consider the risks and benefits for you individually. Medications taken during pregnancy are classified based on their potential to harm the foetus.
There is little information on the use of pain drugs in humans during pregnancy, therefore clinicians presume that many medications represent a danger based on evidence from animal studies.
Alternative, complementary, and holistic pain treatment techniques are encouraged during pregnancy. This may involve early instruction about the physical changes that might occur during pregnancy, as well as strategies to strengthen your body to better prepare for these changes.
If you suffer aches and pains during pregnancy and wish to avoid medication, the following choices may be useful:
Treatment options include stretching, yoga, massage, heat, acupuncture, breathing methods, and meditation.
Massage Treatment
Massage treatment relieves pain, promotes blood flow, relaxes muscles, and lowers tension via touch. Stress, as we all know, is bad for the body, but it's particularly bad during pregnancy. Stress causes muscular tension and might interfere with your body's usual hormone fluctuations.Massage treatment provides virtually rapid relief for ailments. Many ladies have incorporated this approach into their prenatal care regimen.
Chiropractic Therapy
Chiropractic therapy during pregnancy may alleviate and even reverse pregnancy-related muscle and joint pain.One advantageous approach is Active Release therapy. It is particularly useful during pregnancy since it is specifically intended to relieve stress in the soft tissue. This lessens the tension on joints and nerves, which alleviates your discomfort.
Chiropractic treatment also has the additional advantage of reducing the amount of time women spend in labour by 24-39%.
Light Exercise
Women are increasingly benefiting from low-intensity exercise during pregnancy, such as yoga or strolling. Prenatal yoga offers various advantages, including alleviating pregnancy-related pains and developing hip flexibility to help with childbirth. A gradual, low-heat exercise will increase blood flow and help release muscular tension.Swimming or water aerobics are other excellent exercises to attempt when pregnant. Lessening the weight on your body while in the water benefits your joints and helps your muscles to fully relax.
Hydration and Nutrition
Hydration is essential for a healthy pregnancy. Water is required by the organism to transport nutrients throughout the body and to speed up the formation of new tissue. Toxins accumulate and cause aches and pains, so lessen them.Drinking enough water (approximately 10 cups per day for pregnant women) is essential, but another fantastic approach to keeping hydrated is to eat foods that are mostly composed of water. Watermelon, cucumber, melons, and citrus fruits are the fruits that will hydrate you while also providing nutrients to your body. Incorporating water-dense foods into your diet is an excellent approach to reduce body pains and maintain your body functioning properly throughout pregnancy.
Exercises and Stretching for Pain Relief
Doing pregnancy-safe exercises can help get rid of body pain by improving your blood circulation, muscle strength and flexibility. Some good pregnancy-safe exercises include pelvic tilts, prenatal yoga, wall squats, kegels and leg elevation stretches. Do remember to always consult a professional before starting any new exercise routine during pregnancy. Pain Management Tips For Each Trimester
Each trimester comes with its own set of struggles, here are some pain management tips according to trimester. - First Trimester: In the first trimester, fatigue and cramping are very common. Make sure you get enough rest and hydration. Drink at least eight glasses of water every day. Additionally, doing light stretches and taking short walks can help alleviate pain.
- Second Trimester: Back pain often begins in the second trimester. You can incorporate gentle exercises like yoga and swimming to help with the pain. You should also invest in supportive shoes at this stage. These will also help you maintain good posture.
- Third Trimester: At this stage, you will probably experience more pelvic and hip pain. This can be managed better by using a maternity belt. You can practice side-lying exercises and hip-opening exercises. If the pain does not get better, use a warm compress to soothe sore muscles.
Posture Correction Tips
It can be challenging to maintain good posture while you are growing a baby inside you. The postural changes can often make the pain worse. Here are some tips to keep in mind to improve your posture.- Keep your shoulders, chest and back lifted while standing straight
- Keep your knees slightly bent, avoid locking them
- Use a cushion for lumbar support while sitting
- While using your laptop or phone, avoid slouching
Use Supportive Devices
Using supportive devices can help you manage your pain a lot better. Here are some devices you can use.- Maternity Belt: These provide support to the lower back and abdomen, thereby reducing the pain
- Body Pillows: They help in aligning your spine, hips and knees during sleep, helping with overall posture
- Cushions and footrests: These will offer support while you sit for longer periods of time
- Compression stockings: These stockings are great for people suffering from swelling due to poor circulation
Footwear Advice
A lot of people underestimate the importance of footwear, but wearing the right kind of footwear can significantly reduce the risk of body pain. Choose flat footwear with cushioned soles. Try to avoid high-heeled shoes when pregnant, as these can strain your back and increase the risk of falling. For additional arch support and heel support, consider orthopaedic insoles.Impact of Stress and Emotional Health on Pain
Stress and emotional health can be chaotic during pregnancy, due to all the hormonal changes. This can often have a negative effect on your body and intensify pain.- Chronic stress can increase muscle tension and increase sensitivity to pain
- You can use stress-relieving exercises such as breathing techniques and mindfulness to help you
- Talk to a therapist about your feelings, or join a support group for better mental health
Importance of Sleep Position
It is hard to keep track of your sleeping position, but with practice you can manage it better. Here are some tips.- During the later stages of your pregnancy, avoid laying flat on your back. This position tends to compress major blood vessels.
- Try to sleep on your left side as much as possible. This improves blood flow to the placenta and alleviates back pain.
- Use a pregnancy pillow under your belly or between your knees for added support while sleeping. This can also help make sure you stick to safe sleeping positions.
Home Remedies For Instant Relief
Simple home remedies can sometimes offer much-needed relief. Here are some you can consider.- Epsom salt baths: This helps soothe sore muscles. Be sure to check with your doctor regarding the safety
- Warm compresses: A warm compress can ease muscle tension in areas like the back, shoulders and neck
- Cold packs: Cold packs can help reduce swelling and joint pain in areas like the ankles and wrists
- Massage: A gentle prenatal massage can help with relaxation and sore muscles
- Hydration: Staying hydrated can prevent cramps and muscle discomfort
When To Contact Your Doctor About Body Aches During Pregnancy?
Although physical pains are generally common during pregnancy, it is recommended to discuss them with your doctor at your next visit. It's always better to be safe than sorry, particularly during pregnancy. Experts recommend calling your doctor immediately if the symptoms are severe, limit your mobility, or involve swelling or redness in your legs since these might be indicators of a blood clot. If you are experiencing vaginal bleeding, you should seek medical assistance immediately. Also, understand this: pregnancy aches and pains normally affect a specific area of the body rather than the whole body, and they are not usually coupled with other symptoms (such as fever, chills, or cough)—so if you have any of these, you may be suffering from a cold or flu. In such a situation, contact your primary care physician.
FAQs on How to Deal With Body Aches During Pregnancy?
- Why do I have pain throughout my body during pregnancy?
Throughout your pregnancy, hormones relax your ligaments and joints to prepare your body for delivery, which may cause body aches and pains. As the pregnancy proceeds, especially in the second trimester, you will gain weight, which puts additional strain on your joints. - Which month is the most difficult during pregnancy?
The third trimester is the last period of pregnancy and is considered the most uncomfortable. During this trimester, your baby becomes bigger, which puts more strain on your body, causing pain and discomfort.
