Back pain during pregnancy is one of the most common complaints of pregnancy. This should come as no surprise. During pregnancy, your midsection will be expanding, while adding extra pressure and weight to your lower back. Thankfully, there are some things that you can do about this. I’m going to go over some remedies for back pain while pregnant that you can try. While not all will work for all people, it is worth a try to see if any of these might help take your pain away.
With your doctor’s permission, daily exercise can keep your back strong and help prevent excess weight gain. Walking, running, swimming, yoga, and biking are all great exercises to do while pregnant. Avoid contact sports and also exercises that require you to be on your back.
Sleep On Your Side
While you are pregnant, do not sleep on your back. Sleep on your side with your knees bent. You may want to use a pregnancy pillow between your knees, under your abdomen, and behind your back. If you don’t have a pregnancy pillow, any pillow will work.
Lift Objects Properly
If you are lifting an object off the floor, squat down and lift with your legs. Do not bend at the waist, or you will be lifting with your back, which will cause more back pain. If lifting the object is a struggle, ask for help. Do not attempt to lift anything that you can’t handle. Always lift with proper form.
Maintain Good Posture Throughout the Day
As your midsection expands, gravity will try to pull you forward. It is common for pregnant women to lean back throughout the day to prevent themselves from falling forward. Although this posture may seem like the perfect way to prevent yourself from getting pulled forward, this posture can lead to back pain. Instead, stand straight and tall, hold your chest high, keep your shoulders back and relaxed, and do not lock your knees. While pregnant, avoid standing for long periods of time. Also, when you are sitting, make sure to maintain proper form. You may want to place a small pillow behind your back while you sit so that you don’t lean back too far.
Wear Good Shoes
Wear low-heeled shoes with good arch support. Do not wear high heels, since they may cause you to fall forward. Do not wear flat shoes either, because they can leave your feet unsupported.
Wear a Maternity Support Belt
You may find that a maternity support belt is helpful during pregnancy. Keep in mind that research does not prove that maternity support belts actually work, but many women have found them helpful.
With your doctor’s permission, a certified prenatal massage therapist can quickly bring relief from your back pain. Studies have shown that not only can prenatal massage therapists help you with your back pain, but they can also reduce depression and anxiety during pregnancy. One of the most common prenatal massage methods is the Swedish massage. This type of prenatal massage is very gentle and soothing and uses long, smooth strokes. When at the massage table, you will want to lie on your side so that you are comfortable.
Apply Heat Or Ice To Your Back
Although research hasn’t proved this method to be effective, some women have found it helpful. Simply apply a heating pad or an ice pack to your back. Both heat and cold can do wonders for back pain, so you may need to try both methods before finding one that works best.
Research is stating that chiropractic treatment may help relieve back pain, as well as provide extra comfort during pregnancy. Make sure to tell the chiropractor that you are pregnant. Discuss with your doctor about trying chiropractic treatment, and do not try this or any other treatment without your doctor’s permission.
Taking medication while you are pregnant should be done with extreme caution, and you should only take medication if your doctor permits you. Try to avoid narcotic medications, and instead go with Tylenol. Tylenol is considered safe to take during pregnancy, but discuss this with your doctor before taking it.
Back pain while being pregnant can be, well, a real pain. It can encourage you to stop moving and become sedentary which is the last thing that you need when pregnant. I hope that some of these remedies may help rid you of your back pain. If one doesn’t help, try another remedy. Make sure to consult with your doctor first to find the remedies that are best for you and your baby. Each pregnancy is different, and one size does not fit all.
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