Due to the infectious nature of the novel Coronavirus, it’s crucial for people of all ages and health status to stay at home in order to prevent further spread. For pregnant individuals, stay-at-home orders enacted by almost all 50 U.S. states may have caused a significant increase in lower back pain, anxiety, and stress due to a change in lifestyle, as well as vulnerabilities the situation presents.
With pregnancy comes fluctuating hormone levels and due to that, there’s a possibility you could become sensitive to the anxieties and stressors caused by certain situations. When that stress is internalized, the body can respond in unhealthy ways that many times results in pain.
There are a number of physical ailments that more sedentary people are at great risk for; one of those is lower back pain. If you are currently pregnant and experiencing any form of back pain, do call your doctor immediately to discuss your symptoms with them, as you normally would during a visit. If the pain is unbearable and you need an instant remedy, try using hot or cold pressure on the area or a gentle massage in that area – which will promote circulation and relaxation of the muscles.
As your belly grows, strain on your back muscles will undoubtedly increase. Sitting for long periods of time increases your chances of experiencing some form of back pain. Incorporating physical activity into your daily routine will not only ease lower back pain during pregnancy, but will promote better circulation to your growing baby, as well. Here are some easy ways to stave off that pesky lower back pain:
Ideal stretches to combat lower back pain in pregnancy include modified versions of Yoga poses, such as the child’s pose, half pigeon, and cat-cow. Simply sit on a mat, or on a chair, at home and perform the exercises in this video.
The key here is to look after yourself, and you can do so by remembering the acronym “FARL.” While these may seem like “no-brainers,” each of these steps [in addition to the CDC’s guidance regarding social distancing, use of masks, and hand-washing] are crucial to ensuring a healthy pregnancy during this time of quarantine.
This is undoubtedly a stressful time for many individuals who are pregnant in our country, as well as across the world. While there are a host of things that may seem as if they’re not in your control, there are many things you can do to ensure optimal health – particularly that of your back – during this special time in your and your family’s life. Keep moving, consume as much nutrient-rich and vitamin-filled foods as possible, and keep in close touch with your medical providers. While the COVID-19 pandemic is temporary, good health doesn’t have to be! You can ensure this during your pregnancy and beyond by following the FARL protocol outlined above.
Best wishes for a safe and healthy pregnancy!
Dr. Niteesh Bharara is a world-renowned, double board certified orthopedic physician specializing in non-surgical sports medicine. He serves as the Director of Regenerative Medicine at Virginia Spine Institute and leads the Mid-Atlantic region in performing effective natural therapies such as stem cell therapy, platelet-rich plasma (PRP), prolotherapy, and adipose injections. Dr. Bharara’s distinguished expertise within this field earned him 2022 Face of Regenerative Medicine, and Top Doctor recognition in consecutive years. Learn more about Dr. Bharara.
Reviewed by: Dr. Niteesh Bharara.
Reviewed by: Dr. Niteesh Bharara.