How To Relieve Bone Pain In Pregnancy

Many changes take place in the body during this period. Gradually, the belly grows and weight gain can affect the knees, pelvis and bones in general. Therefore, it is important to know techniques that will help you reduce bone pain during pregnancy.

As we always say, you should consult your doctor before starting any type of treatment, even if it is a natural option. This is because each body is unique and what can alleviate pain in one person may not be suitable for another. That clear, let’s look at how to reduce bone pain in pregnancy.

What causes bone pain in pregnancy?

The body is subject to a huge amount of changes during pregnancy. The baby’s growth inside the belly mobilizes the organs within the body and, in turn, generates weight gain.

Thus, it is not uncommon for pregnant women to experience pain in joints and muscles, especially in the knees, back and pelvis. Although many women may experience discomfort in other parts of the body.

The three areas mentioned are responsible for supporting the weight of the woman’s body and that of her baby, so they tend to be the ones that suffer most in the last months of pregnancy.

In addition, fluid retention typical of pregnancy can, in turn, lead to greater weight gain and a worsening of carpal tunnel syndrome, which is evidenced by tingling and pain in the fingers.

As you can see, bone pain in pregnancy is quite common and has a completely logical explanation due to weight gain and fluid retention. In the case of multiple pregnancies, bone pain may appear before the third trimester.

Now, if you notice swelling in your hands, face or other parts of the body, see your doctor. It will determine whether it is a normal symptom of pregnancy during the third trimester or, instead, it is a condition that requires medical treatment.

How to Reduce Bone Pain in Pregnancy

1. Exercise

Low-impact exercise is highly recommended during pregnancy for several reasons:

• They help maintain joint flexibility and muscle strength.
• They can help reduce bone pain in pregnancy.
• Furthermore, they allow you to maintain a healthy weight during pregnancy.

Obviously, you should talk to your doctor about the most recommended exercises for your condition. In general, it  is recommended to walk, swim or practice yoga for pregnant women, but the doctor will advise you.

2. Massages

Gentle back and leg massages can help reduce bone pain in pregnancy. If you go to a massage center, make sure the person attending you is prepared to treat pregnant women, as it is very important that you do not make any sudden or strong movements during this period.

3. Include omega-3s in your diet

Eating fish and nuts regularly can help you fight the bone pain characteristic of pregnancy. This is due to the fact that omega-3 fatty acids, according to more recent studies, influence bone metabolism and can help prevent joint diseases such as rheumatoid arthritis and osteoporosis.

4. Heat or cold

Applying heat or cold can help relieve joint pain. You can apply an ice towel or an electric or seed pillow on your knees, for example.

5. Legs up

If you suffer from fluid retention and/or leg cramps, it is recommended that once a day, preferably before bedtime, put your legs up to improve circulation.

To do this, lie down on your bed, without putting a pillow under your head, and lean your legs against the wall. Rest in this way for about 10 minutes.

6. Get enough rest

Sleeping is extremely important, but we are not just talking about that, but also enjoying moments of rest, putting your legs up and stretching your back. You should take a few breaks a day to relax your body.

7. To relieve bone pain, avoid wearing heels

We know you want to feel beautiful, but if you suffer from bone pain during pregnancy, it ‘s recommended that you stop wearing heels, at least for now. Remember that there is nothing more important than your and your baby’s health right now.