7 Tips To Relieve Back Pain When Pregnant
It’s no wonder how back pain in pregnancy is very common, affecting 50 to 80 percent of pregnant women. This ranges from mild pain due to specific activities to acute pain that sometimes becomes chronic. Of course, the centre of your gravity changes, you’re gaining weight, and many other factors.
According to several studies, lower back pain usually happens during the fifth to seventh months of pregnancy, though it begins as early as eight weeks in some cases.
Unfortunately, while this usually happens during pregnancy, for some mums, the pain and struggle become intolerably severe that they interfere with daily tasks and activities during pregnancy.
The question now is, how can moms relieve this back pain due to pregnancy? Let’s find out!
Ways to relieve back pain
To help you relieve back pain during pregnancy, we’ve listed down seven tips.
Practice good posture
Your centre of gravity shifts forward as your baby continues to grow, causing a force forward. To prevent yourself from falling forward, the go-to response is to lean back, straining your lower back’s muscles and contributing further to back pain.
To practice better posture, start to stand up straight and tall, hold your chest high, avoid locking your knees, relax your shoulders, ensure a comfortably wider stance for better support, and sit with care.
Maintain a strategic sleeping position
During pregnancy, it’s advisable to sleep on your side and not on your back. This is because as pregnancy continues to develop past the first trimester, this sleeping position optimises blood flow to your baby.
Make sure to also keep one or both of your knees bent. Consider also using support pillows between your knees, behind your back, and under your abdomen. You can also try a pregnancy support belt.
Sleep on your side, not your back. Keep one or both knees bent. Consider using pregnancy or support pillows between your knees, below your abdomen, and behind your back. These body pillows surely support your chest, lower back, hips, and legs. Note also that using a pillow in between your knees will not only help relieve lower back pain but also keep proper spinal alignment.
Wear Comfortable Clothing
Opt for low-heeled shoes—not just flats—that have good arch support. High heels, on the other hand, can cause you to struggle with balance and stumble.
In addition to this, you can also try wearing a maternity support belt, a supportive undergarment that holds up the belly so your pelvic girdle and lower back won’t be too strained. For some women, they find this additional support helpful and functional. You can buy this online and in numerous maternity clothing shops.
While you look for mom gears to help support your pregnancy, you may also want to squeeze in some time to shop for your babies’ goodies. You can check out cute and cozy products for your baby
Apply a hot or cold compress
Applying a hot or cold compress to your back may also help. Should your physician recommend this, you can begin putting cold compresses like a bag of ice on the sore area for up to 20 minutes multiple times a day or as often as you need it. After around three days, consider a hot compress by putting a heating pad or hot water bottle on your back. Be careful not to put it on your abdomen during pregnancy.
Take some medicines
For many women, back pain is very common, and oftentimes doesn’t require hospitalisation. However, it’s still best to regularly consult your physician and ask for safe medicines you can take to alleviate your back pain. They’ll surely have the best medications for treatment.
Exercise and de-stress
Regularly exercising helps strengthen your back muscles and also boost flexibility, easing also the stress on your spine. For pregnant women, some safe exercises to explore include walking, stationary cycling, and swimming.
Swimming is one of the most recommended exercises for pregnant women because it helps take the pressure off your spine. People are weightless in water, helping decompress your spine and tone your legs, arms, core muscles, and back. You can consider deep breathing while afloat to help yourself relax emotionally and physically.
Likewise, you may also opt to do leisure activities that do not require exertion of much energy. The ones that may help you feel better even mentally. You can do your skincare and relax, watch your favourite films, read a book, or eat a healthy snack you’ve been craving.
Lighten your load
You may already know this, but it’s best to avoid lifting heavier loads. Make sure to lift your hips and knees when you also carry considerable weight, and wear your pregnancy support belt. You may also consult with your OB-GYN to help you figure out your possible weight limit.
While it happens normally, back pain surely affects moms’ day-to-day performance, especially if on a more severe level. This, however, does not mean it should take a toll on your health and sleep as well as compromise the quality of your life as a mom and as an individual.
Consider these tips to help you relieve the back pain you are experiencing. Make sure to also consult with your doctor if the pain seems unbearable.