By EKalman December 13, 2022 - 1:17am

Every day, approximately 25,000 people fall, step, or twist their way into an ankle sprain. This common injury happens when the ligaments on the outside of your ankle stretch or tear, resulting in pain, swelling, and, in some cases, inability to bear weight. If this is the case, or if you have severe swelling or deformity, consult a doctor. Rest, ice, compression, and elevation (the RICE protocol) usually work for mild sprains.

1. Frequency and When It Presents
According to research, approximately 50% of pregnant women will experience low back pain during or after delivery. Low back pain during pregnancy can be mild or severe, depending on the activity. It can be chronic for some people, which means the pain is persistent and lasts longer than three months.

One-third of pregnant women will experience severe low back pain that impairs their quality of life, and 10% will report that low back pain interferes with their daily routine and ability to work. Most people experience low back pain between the fifth and seventh months of pregnancy, but some experience it earlier.

2. Symptoms
Lower back pain can occur at any time during your pregnancy. Most people's symptoms will go away after their child is born. Unfortunately, some women may experience chronic pain after giving birth.

Back and related pain during pregnancy can appear as a dull or sharp ache or burning pain in the lower back, pain on one side of the lower back, foot drop, pain similar to sciatic nerve pain radiating into the thigh and leg, and lower back pain when lying down or sleeping.

3. Causes
Lower back pain during pregnancy is thought to be multifactorial. This means that various factors are influencing various body structures in the lower part of the body, resulting in lower back pain.

Many of the causes are known and natural changes that occur during pregnancy, such as those related to posture, blood circulation, anatomy, and hormones. Lower back pain is rarely serious or life-threatening during pregnancy.

Lower back pain in pregnancy is thought to be caused by mechanical instability of the low back in the lumbar spine and pelvis. During pregnancy, the lumbar spine undergoes a compensatory process known as lordosis, in which the spine adjusts to the increased pregnancy weight and abdominal enlargement.

While it is uncommon, certain obstetrical conditions, such as miscarriage, ovarian cysts, or uterine fibroids, can cause lower back pain during pregnancy. Lower back pain can also be a sign of a urinary tract infection or premature labor.

4. Treatment
Physical Therapy and Exercise
Exercises to strengthen your low back and relieve pain can be recommended by your healthcare provider or a physical therapist. Regular exercise can help to strengthen the muscles in your low back, increase flexibility, and reduce spinal stress.

Walking, swimming, cycling, and low-impact aerobic exercises are all safe exercises to do while pregnant.

Hot and Cold Therapy
Applying heat and cold to your back may help relieve pain and stiffness. Apply cold compresses to the painful area several times per day for up to 20 minutes.

You can switch between hot and cold. In the painful area, apply a heating pad. Always consult your healthcare provider to see if using heat and cold therapy while pregnant is safe for you.

Improve Posture
To reduce strain on your spine, avoid slouching and use proper posture when walking, sitting, and sleeping. Wearing a pregnancy support belt may help with posture improvement during pregnancy.

Sleep Adjustments
When sleeping, sleep on your left side to relieve back pain during pregnancy. This sleeping position allows for the best circulation for both you and the developing fetus. Sleeping with one or both knees bent is also beneficial.

Pregnancy support pillows can also be used between your knees, behind your back, and under your growing belly.

Regular Stretching
Consult your doctor or physical therapist about safe stretching exercises to strengthen your back and pelvic muscles.

Chiropractic
Chiropractic spinal adjustments can be safe during pregnancy if done correctly. You should consult with your doctor to see if it is safe for you to seek chiropractic care.

Acupuncture
Acupuncture has been shown in studies to be effective in relieving low back pain during pregnancy. Acupuncture is a type of Chinese medicine that involves inserting thin needles into the skin at specific points on the body. Before considering acupuncture while pregnant, consult with your doctor.

Stress Reduction
Meditation is a stress-reduction method that can be used at any time and in any location. Meditation can be practiced in a variety of ways. One of the most basic forms of meditation is to sit or lie down in a quiet place and concentrate on your breathing. You can meditate silently or with the help of an audio program.

Meditation has been shown to promote a biological relaxation response, which stimulates the brain to decrease the release of stress hormones, reducing muscle tension and pain.