Joint Pain During Pregnancy and How to Beat it

When a woman becomes pregnant, she is surrounded by family and close friends who affirm and celebrate her decision to become a mother. It's often said to be ‘the best feeling in the world’. Isn't that true?

Due to physical, hormonal, and emotional shifts, pregnancy brings about incredible changes to a woman's body, but it’s not always smooth sailing. Many pregnant women experience aches and pains, especially in their joints. If you're going through this, you're not alone!

In this comprehensive guide, we'll explore how pregnancy affects your joints and muscles and share practical tips to manage and alleviate joint pain during pregnancy.

Can pregnancy cause joint pain?

Do you know that joint paint can make it difficult for pregnant women to walk around? Pain is brought on by the body’s adjustments to pregnancy’s hormonal changes. Pregnancy weight gain can harm your joints by putting stress on them.

Although there is no direct link between pregnancy and osteoporosis, no one can deny its link to bone and joint discomfort. As a result, many pregnant women pose with the famous ‘hand on the lower back’ stance.

Several structural changes occur in joints in pregnancy as exaggerated spinal curves of the lower back, forward bending of the neck, downward movement of the shoulders, ligament hypermobility, and broadening and increased mobility of the spine and pubic bones.

To sum up, pregnancy can make you face almost all kinds of joint pain.

Effect of joint pain

Though your entire body may feel achy, there are specific joints that are generally more prone to pregnant women. The recommended weight gain during pregnancy is 11 to 16 kg, of which approximately half is in the abdomen.

As a result, the expanding stomach causes postural damage, which results in lower back discomfort and pelvic girdle pain. Here are a few sore spots of joints.

1. Lower back

Lower back discomfort is 50% prevalent during pregnancy, and only 32% of women experiencing lower back pain report it to their doctors.

During pregnancy, 30% of women discontinue at least one routine activity due to lower back pain.

It may also have severe repercussions in the postpartum period.

2. Hand and wrist joints

It is a common complaint among pregnant women. The second-most common musculoskeletal problem during pregnancy is carpal tunnel syndrome (CTS) followed by low back discomfort.

• CTS: This condition leads the pain in the wrist, night awakenings, numbness, and tingling sensations due to pressure on the median nerve.
• Neuralgic Amyotrophy: A painful condition of the peripheral nervous system that occurs in episodes. Muscle wasting and weakness result from it, which affects the shoulders and arms.
• Stenosing tenosynovitis: This condition triggers the finger to get stuck in a bent position and snap straight. It occurs when the tendon in the affected finger becomes inflamed. Fluid retention, edema, and frequent forceful hand motions contribute to inflammation.

3. Knee Joints

Prolonged standing, walking, or activity can cause excruciating knee discomfort.

According to the studies, in almost one-third of cases, knee problems that persist after pregnancy are associated with a residual increase in body weight. Knee pain tremendously increased in the last two trimesters.

4. Pelvic Joints

Research suggests that a 20% increase in weight during pregnancy can increase the force on a joint by up to 100%.

According to a European study, 1 in 36 pregnant women experiences pubic pain. Taking rest and ice therapy works successfully in cases with mild pain. Sometimes, pubic pain progresses to the thighs that may worsen due to the movement of limbs. Bedrest is mandatory in such cases.

After delivery, anti-inflammatory medications, and in rare circumstances, surgical management is required.

5. Hip pain

Hip pain can also afflict pregnant women and is a progressive symptom that can cause significant impairment.

Hip discomfort is most commonly associated with lower back and pelvic pain.

Ease joint pain in pregnancy

Though joint and muscle pain is frequent during pregnancy, there are reliable ways to alleviate joint discomfort.

1. Exercise

Though it isn't possible to hit the gym during pregnancy, low-intensity, low-impact exercises work like magic if done regularly.

It improves your range of motion and keeps your joints flexible enough.

Kegel exercises, walking, and swimming are gentler on the joints. Meditation and relaxation exercises give you the feeling of relief from joint discomfort.

2. Herbal supplements

All of us have utilized herbal medications to cure a variety of illnesses. Similarly, Herbal products are commonly perceived by pregnant women as a safe, natural alternative to conventional drugs. The usage of herbal medicine during pregnancy ranges from 7% to 55%.

In recent years, herbal supplements have gained popularity among celebrities and youngsters. But it’s worth giving it a chance to relieve pain during pregnancy. Herbal supplements have antimicrobial, anti-inflammatory, and immune-strengthening properties. It is known to support fetus development.

Urinary tract infections and upper respiratory tract infections are treated with cranberry and garlic extracts.

Chamomile, ginger, and peppermint can help with pregnancy symptoms like nausea, vomiting, dizziness, and headache.

You can use these herbal medicines as supplements, tea, or essential oils.

3. Resting postures

Although postural changes are usual during pregnancy, what if resting posture aids better in alleviating knee and ankle pain? Manage to take time for rest to give your joints a break. A simple way to relieve knee pain during pregnancy is to take the load off your knees by resting.

If you are sitting down, elevate your legs on a table.

If you are lying on your side, support your knees by placing a pillow between your legs.

Relax while putting your feet up with wall support to reduce swelling.

Massage

Massage reduces muscle tension and enhances lymphatic and blood circulation through light pressure to the body's muscular groups.

Swedish massage is advised during pregnancy as it helps with typical aches and pains brought on by the skeletal and circulatory changes caused by hormonal swings.

It can be a physical and mental health supplement in prenatal care to enhance maternal health and pregnancy outcomes.

Hot and cold therapies

Hot water baths, heating pads, electric blankets, and icing therapy soothes joint pain.

Others

Lack of omega-3s raises the mother's risk of developing depression. It explains why postpartum mental disorders worsen with successive pregnancies and start earlier. It may be advantageous to increase the number of omega-3 sources in your diet during pregnancy, such as fish oil, flaxseeds, or flaxseed oil. Omega-3 fatty acid supplements lessen stiffness and joint pain.

Splints provide support for pregnant women who have slack hand and foot ligaments.

High heels put a strain on ankles and feet. Pregnant women must wear comfortable, fitted footwear. Wear the one that supports the arch of the foot.

When to consult a doctor?

If the above remedies do not relieve your pain, consult your doctor about safe drugs. Though joint discomfort is common during pregnancy, you should consult your doctor if the pain is severe, interfering with your everyday activities, or causing other symptoms.

Avoid taking random medication without knowledge because it may interact with your current pregnancy medication and cause undesired side effects.

Conclusion

As pregnancy transforms a woman's body, her stance and stride undergo remarkable changes. These changes can put stress on joints and muscles, causing discomfort. Finding remedies to relieve joint pain and improve movement becomes crucial.

In this guide, we've explored practical solutions for expectant mothers. From gentle exercises to supportive aids, you can take steps to embrace your pregnancy journey with greater comfort and mobility.

Remember, you're not alone. Seek help from healthcare professionals, lean on loved ones, and connect with other expectant mothers. Together, we can overcome challenges and celebrate the strength of our bodies.