How to Relieve Pregnancy Back Pain


Back pain is common during pregnancy, and it can be decreased. It is particularly prevalent in the later months and can be extremely uncomfortable.

You don't have to accept aches and pains as a regular part of your situation. Consider the several things you may take to prevent or alleviate back pain while pregnant.

Many pregnant women can ease their back pain through postural awareness and exercises that relieve back strain. However, if your back pain continues, get medical attention. Your doctor can help you determine the source of your pain and how to treat it. Also, contact your healthcare practitioner before beginning any new drugs or treatments for pregnancy-related discomfort.

Causes of Back Discomfort During Pregnancy

Weight fluctuations, pregnancy hormones, and a difference in posture are all potential causes of back pain during pregnancy. Hormonal changes during pregnancy produce ligament laxity, particularly where the pelvis and spine meet. This helps to prepare the baby's passage through the birth canal, but it can cause joint instability and back pain.

As the baby's weight increases, so does the pressure on the spine and pelvis. Women usually gain between 25 and 35 pounds during pregnancy.

During pregnancy, the body's center of gravity shifts as the uterus expands. This might lead to postural abnormalities and stress on the back.

Tips to Prevent and Relieve Back Discomfort During Pregnancy

1. Exercise regularly

Regular physical activity can help strengthen the muscles that support the back and legs, increase flexibility, and promote healthy posture. Try mild activities that will not cause pain. Most pregnant women can safely exercise by walking, swimming, or stationary cycling. Your doctor or physical therapist can suggest exercises to strengthen your back and abdomen.

Physical therapy programs aim to improve poor posture while enhancing range of motion, flexibility, and muscle strength.

2. Consider complementary approaches

Before proceeding, obtain approval from your healthcare practitioner. Meditation and other relaxation techniques, acupuncture, massage, osteopathic manipulative treatment, and chiropractic services with a pregnancy-specific practitioner are complementary approaches.

3. Sleep on your side

Try sleeping on your side, with one or both knees bent. It can also assist in positioning a pillow between your knees and another beneath your belly. Make sure you get adequate sleep.

4. Lift properly

Lift large objects with caution or get assistance if necessary. Don't bend over at the waist if you need to lift something. Lift with your legs. Squat down with your knees bent and your back straight.

5. Avoid high heels

Wear low-heeled shoes that provide good arch support. Avoid wearing high heels and flat shoes. To help treat low back discomfort, your doctor may recommend wearing specific shoe insoles.

6. Wear support

A maternal support belt can provide extra abdominal and back support. Sit in chairs that provide adequate back support, or position a small pillow behind your lower back.

7. Practice proper posture

Stand or sit upright. Avoid prolonged periods of sitting or standing. If you have to stand for an extended period, rest one foot on a stool or a box to relieve pressure on your back. 

8. Use hot or cold packs

To relieve back discomfort, use a heating pad covered in a towel to avoid burns. Apply for no more than twenty minutes. Cold packs can also relieve back discomfort.

When to Call Your Doctor

Following childbirth, back discomfort fades typically on its own. If you experience back pain that lasts more than two weeks while pregnant, consult your doctor. Your doctor can confirm or rule out anything more serious and may prescribe medication or other treatments.

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