7 Relief Tips For Back Pain During Pregnancy

7 Relief Tips For Back Pain During Pregnancy

Back pain during pregnancy is not uncommon, but it is still something to be concerned about. From good posture and physical activity to complementary treatments, here are seven ways to ease back pain during pregnancy.

Back pain is a common discomfort during pregnancy and is nothing to worry about. You gain weight, your center of gravity changes, and your body produces hormones that loosen the ligaments in your pelvic joints. However, back pain can often be prevented or relieved during pregnancy. Consider these seven ways to reduce back pain from pregnancy.

1. Maintain good posture

As your baby grows, your center of gravity moves forward. To avoid tipping forward, you can compensate by leaning back, but this can strain your lower back muscles and cause back pain during pregnancy. Keep the following principles of good posture in mind:

·       Stand upright.

·       Keep your chest up.

·       Keep your shoulders back relaxed.

·       Do not lock your knees.

When standing, maintain a comfortable open-footed stance for optimal support. If you must stand for long periods of time, place one foot on a low stool and take time to rest frequently.

Good posture also means paying attention to your sitting position. Choose a chair that supports your back, or place a small pillow behind your lower back.

2. Choose the right gear

Wear low-heeled shoes that provide good arch support, not flats. Avoid wearing high heels, as they may further shift your balance forward and cause you to fall.

Consider wearing a maternity support belt as well. Although research on the effectiveness of support belts in pregnant women is limited, some women find the extra support useful.

3. Lift correctly

When lifting small objects, squat and lift your legs. Don't bend over and don't lift your back. It is also important to know your own limits. Get help when necessary.

4. Side sleep

Sleep on your side, not your back. Keep one or both knees bent. Consider using a maternity pillow or support pillow between your bent knees, under your belly, and behind your back.

5. Try hot, cold, or massage

While the evidence isn't strong enough to support the effectiveness of these methods, massaging your back or using a heating pad or ice pack on your back may help.

6. Incorporate physical activity into your daily routine

Regular physical activity strengthens your back and may reduce back pain during pregnancy. With the approval of your healthcare practitioner, try some light activities, such as walking or water sports. A physical therapist may also show you stretches and exercises that may work for you.

You can also stretch your lower back. Support your body with your hands and knees, keeping your head in line with your back. Squeeze your abs while bending your back slightly. Hold for a few seconds, then relax your abs and back, keeping your back as straight as possible. Repeat this slowly up to 10 times. Ask your healthcare practitioner about other stretches.

7. Consider Complementary Therapies

Some research suggests that acupuncture may relieve back pain during pregnancy. Chiropractic may also bring comfort to some women. However, further research is needed. Discuss with your healthcare provider if you are considering a complementary therapy. Be sure to tell your chiropractor or acupuncturist that you are pregnant.

Know when to consult your healthcare practitioner

Consult your healthcare practitioner if you have severe back pain during pregnancy or if it persists for more than two weeks. Your doctor may recommend medications such as acetaminophen (Tylenol, etc.) or other treatments.

Keep in mind that back pain during pregnancy can be a sign of preterm labor or a urinary tract infection. Contact your healthcare practitioner right away if you have back pain during pregnancy along with vaginal bleeding, fever, or burning when urinating.