It is common for pregnant women to experience back pain. The drastic weight gain, awkward walking as well as the many hormonal and chemical changes in the body would give anyone a back ache.
Fortunately, there are some strategies you can implement to treat or even prevent your back pain while you are pregnant.
Here are a couple of ideas for reducing back pain:
Good Posture – While the baby grows inside of you, your body’s pulled forward. To compensate, you arch the back which places strain on the lower back muscles.
This causes back pain. Be conscious of your posture. Tuck the buttocks under more and pull shoulders down and back. Stand tall.
Sitting and Standing Carefully – Try to keep your feet elevated slightly while sitting. Make sure the back is properly supported by the chair or put a small-sized pillow at the lower back. Avoid remaining in one position for too long especially standing. Find support when standing. Rest your foot on a step stool that is very low when you have to stand for a long time.
Sleep on Side – Don’t sleep on your back. Always sleep on the side. Try to keep at least one knee bent during sleep. Many women find it helpful to sleep with a pillow between the knees. It is also good to place a pillow under the belly or sleep with a body pillow.
Proper Lifting – Lift as little as possible. Don’t be afraid to ask for assistance. If you have to lift small objects, don’t bend at your waist. Squat and lift using the legs.
Proper Gear – Wear shoes that have arch support and low heels. Maternity pants have supportive waist bands that sit low. There are also maternity support belts available.
Soothe a Sore Back – Heat is the best thing for a sore back. Place an electric heating pad behind your back while sitting or soak in warm water. Back rubs are always helpful or massagers you can easily maneuver yourself.
Stay Fit – You can alleviate back pain and possibly prevent it with regular exercise. Obtain your physician’s approval before trying walking, swimming or stationary bike riding to strengthen the back.
Pelvic exercises – While kneeling on knees and hands, keep the head aligned with the back. Arch spine upward pulling in the abdomen. Hold for a few seconds. Release back and abdomen muscles. Start out by repeating 5 times and gradually work up to doing 10. Stretching exercises may be helpful as well as recommended by your physician.
Complimentary Treatments – Some women may receive relief from acupuncture or chiropractic treatments although there is no supporting data for the effectiveness of these treatments for pregnant women.
Before pursuing these types of treatment, consult your physician about the back pain to be sure there is no underlying condition contributing to it.
Pain Relievers – Acetaminophen is considered safe to ingest while pregnant and works well for most women. Tylenol and other over-the-counter pain relievers with acetaminophen as the active ingredient are available just about anywhere. You should always check with your physician before taking any medicine while pregnant.
Although back pain while pregnant should be expected, it should not be ignored. A backache that is in the lower back and feels dull may be an indication of early labor.
Get Rid of Back Pain during Pregnancy
Severe pains in the back with or without vaginal bleeding may indicate a serious problem and should be checked by your physician. Err on the side of caution when experiencing back pain and check with a physician as soon as possible.