How To Reduce Bone Pain During Pregnancy

Many changes take place in the body during pregnancy. The stomach of a pregnant woman grows gradually and weight gain can adversely affect the knees, hips and bones in general. For this reason, it is important to know the methods by which the expectant mother can reduce bone pain during pregnancy.

As we always say, before starting any treatment, you should ask your doctor for an opinion, even if it is a natural treatment. The reason is that each person’s body is unique, and what might relieve one person’s pain may not work for another.

Below you will find ways to reduce bone pain during pregnancy.

Why does bone pain occur during pregnancy?

During pregnancy, a woman’s body goes through many different changes. The growth of the baby in the womb moves the organs and also leads to weight gain.

It is therefore not surprising that pregnant women experience joint and muscle pain, especially in the knees, back and hips. Many women also feel discomfort in other areas of the body.

The three body parts mentioned above are responsible for supporting the weight of both the pregnant woman and her baby. For this reason, they often suffer the most during the last months of pregnancy.

In addition, fluid swelling typical of pregnancy can cause greater weight gain and exacerbate carpal tunnel syndrome, which manifests as tingling and pain in the fingers.

As you can see, bone pain during pregnancy is quite common and has a logical explanation: it is entirely due to weight gain and fluid swelling. In multiple pregnancies, bone pain can occur even before the last third of pregnancy.

If you notice swelling in your palms, face, or other parts of your body, see a doctor. Your doctor will find out if this is a normal symptom of the last trimester of pregnancy or if you are suffering from a condition that requires medical treatment instead.

How to reduce bone pain during pregnancy?

1. Exercise

Experts highly recommend low-intensity exercise during pregnancy for several reasons:

• They help keep your joints flexible and your muscles strong.
• They can reduce bone pain during pregnancy.
• They help a pregnant woman stay healthy.

Nevertheless, discuss with your doctor the most recommended exercises for you. Generally, experts recommend walking, swimming or yoga. However, your doctor is the professional who can give you the best advice.

2. Massage can reduce bone pain during pregnancy

A gentle back and foot massage can reduce bone pain during pregnancy. If you go to a masseur, make sure she has experience in caring for pregnant women, as it is very important to avoid sudden or intense movements during pregnancy.

3. Include Omega-3 in your diet

Regular eating of fish and nuts can help combat bone pain during pregnancy. This is because, according to recent studies, Omega-3 fatty acids affect bone metabolism and may prevent joint disease, rheumatoid arthritis, and osteoporosis. 

4. Heat or cold treatment

Heat or cold treatment can help relieve joint pain. You can put ice wrapped in a towel or a heating pad on your knees, for example.

5. Raise your legs

If you suffer from fluid swelling and / or leg cramps, experts recommend  lifting your legs up once a day to improve blood circulation, preferably before going to bed.

Do this by lying in bed with a pillow under your head and resting your feet against the wall. Hold this position for about 10 minutes.

6. Adequate rest can relieve bone pain during pregnancy

Sleep is very important, but we don’t just mean sleep now. You should also enjoy relaxing moments of rest by lifting your legs up and stretching your back. Take a couple of breaks during the day to relax your body.

7. Avoid wearing high heels

Of course, you want to feel beautiful, but if you suffer from bone pain during pregnancy, experts recommend forgetting to wear high heels, at least for a while. Remember that at this point, nothing is more important than the health of you and your baby.

If these tips do not help relieve bone pain during pregnancy, see your doctor or pharmacist as they may recommend local creams to be applied to those areas. Don’t treat yourself! Remember that many ingredients are not recommended during pregnancy.