First things, first! Congratulations, you’re 19 weeks pregnant and almost half-way to meeting your little bundle of joy! Unfortunately, when you hit this middle mark, you can start suffering from back pains.
Worry not, you’re not alone. In fact, at this stage, back pain is one of the most common symptoms of expecting. It can be in the form of aches, stiffness, and soreness in the upper or lower back.
At times, the pain can also extend to your hips, legs, and buttocks. For most women, back pains start in the second trimester, i.e. around week 18 or 19. Actually, it can even worsen with time, reaching its peak in the third trimester!
Reasons for Back Pain
During pregnancy, your body releases a hormone called relaxin, which makes the ligaments of your pelvis to loosen up. This, in turn, allows easier passage of the baby for delivery.
Other factors contributing to back pain include the weight of your growing uterus and the loss of balance since the center of gravity shifts forward. Your lower back has to curve more than usual to manage the load, which leads to strained muscles. The result is soreness, stiffness, and pain in the back.
How to Deal With It?
Back pain is pretty common, not only amongst pregnant women but at various stages of your life. It’s just more prominent during pregnancy since the ligaments of the otherwise stable pelvic joints are relaxing, and there’s extra weight on your belly and breasts.
The abdominal muscles also start separating to make space for the growing uterus, which is to say, they are no longer knit together firmly to lengthen the lower back and thus compressing it instead. However, with some home remedies and simple tips, you can deal with it:
Monitor Your Postures
If you lounge around in a chair all day, you’ll only end up straining your spine more. Whether at home or work, you should use chairs with good back support.
You should opt for a chair with a straight back and arms, and a firm cushion. A footrest will allow you to elevate your legs slightly. Also, make sure you don’t cross your legs because it can make your pelvis tilt forward and strain the back muscles.
You Need To Take Breaks While 19 Weeks Pregnant
Make it a habit to walk, stand, or stretch at least once an hour. Staying on a fixed posture for too long will hurt your back even more.
Don’t Life Heavy Loads
If you absolutely have to lift something heavy, be sure to take it slow. You can stabilize yourself by taking a wide stance. Always bend at the knees instead of the waist. Then, squat down and lift with your arms and legs instead of your back. We reiterate, though, please ask for help!
Don’t Gain Extra Pounds
Too much of pregnancy weight gain will not do any good for your back pain! At 19 weeks pregnant, you should focus on eating several light, healthy meals throughout the day.
Wear the Right Footwear
High heels are a strict no-no, so be sure to wear completely flat shoes! Go for the lowest heeled shoes with adequate arch support to help keep your body aligned.
Use a Firm Mattress For Some Back Relief When 19 Weeks Pregnant
Even if you don’t have one, you can consider placing a board underneath your mattress.
Get a Crisscross Support Sling or Belly Band
Designed especially for pregnancy, these take the burden of your belly’s weight off your lower back.
Strengthen Your Stomach
Pelvic tilts are a good idea when you’re 19 weeks pregnant, as they are effective in strengthening your abs while supporting your back. You can also sit on an exercise ball and roll back and forth.
Your sore muscles will get a lot of relief by alternating between cold compresses and warm compresses in 15-minute intervals. A warm bath can also help.
Don’t Reach Out for Things Placed at a Height
In case you have to reach something high up, make sure you use a low, stable step stool. At no cost should you subject your back to additional strain.
Even though you cannot stop the back pain during pregnancy completely due to the hormonal changes, following these guidelines can certainly help you in dealing with it!
Good luck, and a happy pregnancy! Be open to embracing your new body and the changes it brings!