Back pain during pregnancy? Here’s 7 IMPORTANT tips on how to relieve them
Back pain during pregnancy is a common complaint and it's no big surprise. Your weight increasing day by day, your focal point of gravity changes, and your hormones are relaxing the ligaments in the joints of your pelvis. Regularly, you can prevent or ease back pain during pregnancy. There is about seven approaches for relieving back pain.
1. Practice good posture
As your infant develops, your focal point of gravity moves forward. To avoid from falling forward, you might compensate by leaning back which causes strain to the muscles in your lower back and further contribute to back pain during pregnancy. Remember these 4 standards of good posture:
- Stand up straight and tall.
- Hold your chest high.
- Keep your shoulders back and relaxed.
- Don’t lock your knees.
When you stand, use a comfortably wide stance for the best support. In the event that you must stand for long periods of time, lay one foot to rest on a low step stool and set aside time for frequent breaks.
Good posture also means sitting with care. Pick a seat that supports your back, or put a little cushion or small pillow behind your lower back.
2. Get the right gear
Wear low-heeled — not flat — shoes with good arch support. Make sure to avoid high heels, which can further shift your balance forward and make you fall.
You may also consider wearing a maternity support belt. Although the research on the effectiveness of maternity support belts is limited, some women find the extra help accommodating and helpful.
(Image courtesy of WikiHow)
3. Lift properly
While lifting any small items, squat down and lift with your legs. Try not to twist or bend at the waist or lift with your back. It's essential to know your limits. Request for help if you need it.
4. Sleep on your side
Sleep on your side, not your back. Keep one or the two knees bent. Consider using pregnancy pillow that provide optimal support between your bent knees, under your abdomen and behind your back.
5. Try heat, icy/cold or massage
Even though the evidence to support their effectiveness is limited, massage or the application of a heating pad or ice pack to your back might help and provide improvement.
6. Include physical activity in your every day schedule
Regular physical activity can keep your back strong and might mitigate back pain pregnancy. With your health care provider's OK, try gentle activities — such as walking or water exercise. A physical specialist or therapist additionally can demonstrate you how to stretches and exercises that may help.
You might also stretch your lower back. Rest on your hands and knees with your head in line with your back. Pull in your stomach, rounding your back slightly. Hold for a few seconds, at that point unwind/ relax your stomach and back, holding your back as flat as possible. Bit by bit work up to 10 repetitions. Get some information about other stretching exercises, too.
7. Consider complementary therapies
Some research suggests that acupuncture might relieve back pain during pregnancy. Chiropractic treatment may give provide comfort for some women as well. However, further research is needed. In case you're considering a complementary therapy, discuss it with your health care provider. Make sure to tell the chiropractor or acupuncturist that you are pregnant.
Know when to consult your health care provider
If you have severe back pain during pregnancy or back pain that lasts more than two weeks, talk to your health care provider. He or she may prescribe prescription, for example, acetaminophen (Tylenol, others) or different medicines.
Keep in mind that back pain during pregnancy might be a sign of preterm labor or a urinary tract infection. In the event that you have back pain during pregnancy that's accompanied by vaginal bleeding, fever or burning during urination, contact your health care provider immediately.