Back pain is one of the most common complaints during pregnancy. According to the American Pregnancy Association, 50 to 70 percent of pregnant women experience back pain at some point of time during their pregnancy. This is because a woman is gaining weight during pregnancy that causes her center of gravity to change. It is very easy to prevent or ease the back pain at this time.
Consider these 7 tips to get relief from pregnancy back pain:
- Maintain good posture
With a growing baby inside their belly, mothers tend to lean back to avoid falling forward. This can strain the muscles in their lower back and cause back pain during pregnancy. Mothers can try to maintain good posture by:
- Standing up straight and tall
- Holding their chest high
- Keeping shoulders back and relaxed
Pregnant women must stand using a comfortable wide stance and not stand for long periods of time. While sitting, they must use a chair that supports their back, or place a small pillow behind their lower back.
- Sleep on your side
The posture while sleeping can also cause strain on the spine and lead to back pain. Pregnant women must try lying down on their side to take stress off their lower backs, without reducing the blood flow to the placenta. Using a pillow while sleeping can also help reduce back pain.
- Wear a maternity belt
Maternity belts help to hold up the belly so that the pelvic girdle and lower back don’t get too strained. They act as a substitute for the abdominal core muscles, which can struggle to prevent the lower spine from painfully exaggerating its curvature. Maternity belts should be used along with other remedies, rather than as the only treatment for back pain in pregnancy.
- Go for a swim
Most doctors recommend swimming as the ideal exercise for pregnant women because it helps take the pressure off the spine. When the body is suspended in water, gravity has no effect on the body and it is weightless. Something as simple as paddling up and down the pool can help decompress the spine, tone legs, arms, back and core muscles. Women further along in their pregnancy can benefit from breaststrokes. However, those with high-risk pregnancy must check with their doctor about swimming.
- Prenatal Yoga
Prenatal Yoga is one of the most popular ways to get relief from pregnancy back pain. It can help improve posture and tone the physical body in preparation for the birthing process. Deep, mindful breathing exercises in prenatal yoga take care of emotional stress, and also help in relaxing the mind and muscles. As a result, pregnant women can sleep better with lesser or no back pain.
- Prenatal massage
In cases of acute back pain, prenatal massage can bring quick relief to pregnant mothers. It is beneficial to get rid of the pain in the sciatic nerve that is caused due to muscular clenching. Research has shown that apart from relieving pain, regular prenatal massage can help alleviate depression and anxiety. You can consult with the doctors at KIMS Cuddles to know if prenatal massage is a safe choice for you.
- Choose the right shoes
The shoes that a pregnant woman wears can also affect pregnancy back pain. High-heeled shoes are a definite no-no as they increase the curvature of the back and create pressure that drives pregnancy weight into lower spine and hip joints. There is also a chance of losing balance due to the changing center of gravity. Flat shoes may also not be a good idea as they can leave the feet unsupported. Low-heeled shoes with orthotic insertion can offer the best support to relieve pressure.
If you continue to experience back pain during pregnancy, get in touch with the doctors at KIMS Cuddles to find ways to get relief.
*The opinions expressed in this article are not to be substituted for medical advice under any circumstance