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Causes of Joint Pain During Pregnancy
You may experience stiffness, soreness, or pain when your body bends. This can be caused by a variety of factors, the majority of which are hormonal changes during pregnancy. However, it is crucial to highlight that joint pain during pregnancy is not the same as arthritis during pregnancy. Arthritis is the result of inflammation in the joint. Joint pain in pregnancy is usually caused by increased weight on the joints, the change in the centre of gravity as the uterus grows and the relaxation of the ligaments that occur in pregnancy.Here's more on why your joints pain during pregnancy:
Pregnancy weight gain
Weight gain is necessary for a healthy pregnancy, but it can put a strain on your joints and cause pain, particularly if this is your first child.Fluid retention
Fluid retention and oedema are also normal during pregnancy. However, in addition to weight gain, this can lead to increased pressure in the joints, particularly at the wrist.Enlarged uterus
As the pregnancy proceeds, your uterus will expand, shifting your centre of gravity and affecting your posture. All of this increases strain on your joints, which can cause pain.Relaxin
Relaxin is a pregnancy hormone that causes laxity in the ligaments and joints, which can "stretch them out" and contribute to joint difficulties during pregnancy. If you exercise frequently, you may experience joint pain due to overuse.Hypothyroidism
Joint pain can be a symptom of hypothyroidism, but pregnant women and people are typically evaluated for the illness at the beginning of pregnancy, so if you had it, you'd probably know. When diagnosed early, hypothyroidism normally does not cause difficulties.Mineral Deficiency
A mineral deficiency, particularly a deficiency of Vitamin D or calcium, can contribute to joint pain during pregnancy.When Does Joint Pain Begin in Pregnancy?
Unfortunately, joint pain can linger throughout pregnancy, beginning in the first trimester as a result of hormonal changes (such as relaxin) that influence the ligaments. However, it is most typically encountered in the third trimester.Where Do You Feel Joint Pain During Pregnancy?
Joint pain can occur in many body parts during pregnancy, including the pelvic girdle (front and back), lower back, mid-back, and upper back, but there are four joints in particular that you may experience pain during pregnancy.Sacroiliac joint pain during pregnancy
The sacroiliac (SI) joint is positioned in the pelvis and aids in weight distribution between the upper and lower body. As the pelvis expands to accommodate the growing baby, it undergoes structural changes that can strain the SI joint. In other words, your growing uterus, pregnancy weight gain, postural changes, relaxed ligaments, and weak core muscles all contribute to increased tension and instability in the SI joint, causing pain in the pelvis, tailbone, and lower back. Experts say that long durations of standing or sitting are likely to cause discomfort.Knee pain during pregnancy
If you're pregnant and have knee pain, you're not alone. According to experts, pregnancy can change your posture and gait, particularly when the body fights to manage the baby's extra weight. This, in turn, can cause knee pain when pregnant, especially for people with thinner bone structures.Sore hand joints during pregnancy
Experts explain that fluid retention in the body creates oedema, which can result in aching wrists and hands. Carpal tunnel syndrome is a common pregnancy problem that is typically caused by relaxin, which causes loose ligaments and increased inflammation in the wrist. If you have older children, you may also develop "mommy thumb" (medically known as De Quervain's tenosynovitis). This happens when the tendon on the outside of the thumb and wrist becomes inflamed as a result of repeated hand motions (such as lifting children).Elbow pain during pregnancy
Elbow pain during pregnancy is uncommon, but it does occur. It's less aggravating than other areas of pain, so this may cause some people to prioritise other painful joints and regions over elbow pain.How To Relieve Joint Pain During Pregnancy?
If you're pregnant and experiencing joint pain, don't worry; there are solutions.Some tips include:
- Staying active is important: Avoid being sedentary because this can make the pain worse. Exercise provides a regular dose of natural pain-killing chemicals. Frequent physical activity during pregnancy can assist in maintaining joint flexibility. Low-impact activities like swimming and walking can be particularly beneficial. Stretching can also help the body "adjust better to the new body mechanics required with this new shift in the centre of gravity.
- Going for a prenatal massage and acupuncture: Massage therapy and acupuncture can help relieve pain, tension, and stiffness in the joints.
- Trying heat and cold therapies: Dr Sandhya Rani recommends a warm shower or bath, heating pads, and ice packs to reduce swelling and joint pain. If your feet and ankles are swollen and sore, a cold soak and a foot massage are helpful. (The same goes for swollen hands). Warm baths are acceptable, but hot tubs should be avoided during pregnancy.
- Maintaining a nutritious diet: A nutrient-dense diet rich in vegetables will have all of the vitamins and minerals that you need for healthy bones and muscles, laying a solid foundation for all the physical changes that pregnancy brings. To reduce joint stiffness, eat omega-3 fatty acid-rich meals or take supplements.
- Wearing supportive footwear: Pregnancy might change the way you walk and your posture, so it's critical to have supportive shoes. Experts suggest avoiding high heels and anything else that puts additional strain on your knees and ankles.
- Resting: With all of your responsibilities, this may seem difficult, but one of the greatest methods to relieve pregnancy joint pain is to rest and put your feet up—literally. In severe cases, your clinician may additionally offer hand and knee splints for assistance.
Exercises For Joint Pain During Pregnancy
The general view is that being active is the most effective strategy to alleviate joint pain during pregnancy. Experts provide a breakdown of the recommended exercises to try for each trimester:All trimesters
Experts recommend diaphragmatic breathing with deep abdominal engagement as a simple but effective breathing technique for activating the correct muscles during core exercises. It also helps you avoid holding your breath during the exercise. Workouts such as rows and pull-downs to strengthen the upper back, as well as Kegels to keep the pelvic floor strong and the pelvis stable are also recommended.First trimester
Core workouts are excellent for improving abdominal strength before your uterus begins to develop. Experts say it's fine to perform exercises on your back throughout the first trimester, as long as you do them for short periods and change positions if you start feeling dizzy or lightheaded. Bridges are also beneficial for the spine and knees.Second and third trimesters
Avoid resting on your back for extended periods. Experts recommend workouts such as clamshells, side-lying leg lifts, and side steps. These are also excellent for developing hip strength, which will be useful when coping with postural alterations. Experts also suggest isometric workouts, such as wall sits, in which you retain a muscular contraction without moving much.Treatments To Avoid Joint Pain During Pregnancy
While there are many treatments to alleviate joint pain while pregnant, there are some that you should avoid, including:Overstretching
Relaxin makes this more likely to happen during pregnancy, and some types of yoga may raise your risk. Experts recommend working with prenatal yoga instructors who specialise in mild poses is appropriate for pregnant ladies.Unapproved supplements
Always check with your doctor before taking any joint pain supplements, since some of these may be contraindicated during pregnancy.Unapproved braces
Light compression clothing can be beneficial, but avoid utilising heavier braces (like an SI belt - sacroiliac belt) unless licensed and adjusted by a medical expert. These can worsen your symptoms if not used properly.Can You Prevent Joint Pain in Pregnancy?
It's difficult to determine if joint pain during pregnancy is preventive. Staying active and keeping muscle strength, however, can help minimise your risk, as inactive people are more likely to experience joint and other types of pain during pregnancy.Is Joint Pain Relieved After Pregnancy?
This will differ for each person. Remember that 6 weeks postpartum doesn't mean much—the first 12 weeks ('fourth trimester') is when the most changes occur. However, many people require a year or more to feel mostly normal again. According to specialists, while there is no official end date for the pain, gradually working out after birth and remaining active will help you restore strength and speed up your recovery.When to See a Doctor?
This will be determined by the severity and suddenness of your pain, as well as whether or not you have been injured. Experts advise waiting until your next office visit to bring up moderate joint pain. However, if your discomfort intensifies or does not improve, please call your healthcare provider.Here are some more warning signals that could suggest inflammation or an infection in the joint, such as:
- Symptoms like swelling and redness
- Symptoms like warmth to the touch and fever
Also, visit your doctor if you've been around someone who has parvovirus (also known as the fifth illness), which can cause joint discomfort. There are some birth defects associated with parvovirus, especially if you're in the first trimester, but it's rare. This is because most people were exposed to it as children and have now developed immunity. However, if you are exposed to someone (typically a small child) with the fifth disease, visit your doctor to have your blood counts and antibody levels examined.
Advocacy for your health is essential, particularly if current treatments or advice are ineffective. Don't be afraid to push for treatment options and/or referrals if your doctor isn't offering them, especially if you've mentioned the pain more than once.
FAQs on Why You Might Experience Joint Pain During Pregnancy?
- When do your joints loosen during pregnancy?
Relaxin begins to impact the pelvic ligaments at six weeks and peaks at twelve weeks. This high amount persists throughout pregnancy and affects not only the ligaments surrounding the pelvis but also all of the other ligaments in the body, resulting in increased joint play in all joints. - Can I sit on my knees while pregnant?
The primary idea is to sit with your hips higher than your knees. This will significantly enhance the available room for your growing baby and alleviate hip pain during pregnancy.
