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Bone and joint pain is common during pregnancy and may worsen towards the end of pregnancy. We tell you how you can treat it with some habits in your daily routine.
During pregnancy, many changes occur in the body. Little by little, the belly grows and the weight gain can affect the knees, pelvis and bones, in general. For this reason, it is important to know techniques that help you reduce bone pain in pregnancy.

As we always tell you, you should consult your doctor before starting any kind of treatment, even if it is a natural option. This is because each body is unique and what can relieve pain in one person may not be suitable for another. Clarified this, let's see how to reduce bone pain in pregnancy.

Why bone pain occurs in pregnancy
Bone pain in pregnancy manifests mainly in the legs, back and pelvis. The body is subjected to a huge amount of changes during pregnancy. The growth of the baby within the belly mobilizes the organs within the body to take place and, in turn, generates an increase in weight.

Thus, it is not uncommon for pregnant women to experience joint and muscle pain, mainly in the knees, back and pelvis. Although many women may feel discomfort in other parts of their body. The three areas mentioned are responsible for supporting the weight of your body and your baby, for this reason, they are usually the ones who suffer most during the last months of pregnancy.

On the other hand, the 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 an entirely 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 the hands, face or other parts of the body, go to your doctor. He will determine if it is a normal pregnancy symptom during the third trimester or if, on the contrary, it is a condition that requires medical treatment.

How to Treat bone pain in pregnancy

1. Exercise
Yoga for pregnant women can help relieve bone pain.

Low-impact exercises are highly recommended during pregnancy for several reasons:
  • They help maintain the flexibility of the joints and the strength of the muscles.
  • They can help reduce bone pain in pregnancy.
  • They allow to maintain a healthy weight during pregnancy.

Of course, you should talk to your doctor about the most recommended exercises for your condition. In general, it is recommended to walk, swim or perform yoga for pregnant women, but it will be the professional who can best advise you.

2. Massages
Gentle massage on the back and legs can help reduce bone pain in pregnancy. If you go to a massage center, make sure that the person who treats you is prepared to treat pregnant women, since it is very important that no sudden or strong movements are made during pregnancy.

3. Include omega-3 in your diet
Consuming fish and nuts on a regular basis can help you fight bone pain in pregnancy. This is due to the fact that omega-3 fatty acids, according to the latest analyzes, influence bone metabolism, which may help prevent joint diseases, rheumatoid arthritis and osteoporosis.

4. Heat or cold
The application of heat or cold can help relieve joint pain. You can place a towel with ice or an electric pad or seed on your knees, for example.

5. Legs up
If you suffer fluid retention and/or leg cramps, it is recommended that once a day, preferably before going to sleep, place your legs up to improve circulation.

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

6. Rest enough
Sleeping is extremely important but we do not only refer to this but also to enjoy moments of pause, placing the legs up and stretching the back. You should take a couple of pauses a day to relax your body.

7. Avoid wearing heels
We know you want to feel beautiful but if you suffer from bone pain in pregnancy it is recommended that you park the use of heels, at least for the time being. Remember that there is nothing more important than your health and your baby's at this time.

If the bone pain in pregnancy is not relieved by these tips, go to your doctor or pharmacist to recommend a topical ointment to apply in the affected areas. Do not self-medicate! Remember that many components are not recommended during pregnancy.