7 tips to reduce back pain during pregnancy

7 tips to reduce back pain during pregnancy

Back pain during pregnancy is common, but it still needs attention and care. Here are seven ways to relieve back pain during pregnancy, from upright posture and physical activity to complementary therapies.

Low back pain during pregnancy is one of the most common problems and it is not surprising. You gain weight, the center of gravity in your body changes, and hormones relax the ligaments of the pelvic joints. However, in most cases, low back pain during pregnancy can be prevented or relieved. Try the following seven methods to relieve back pain during pregnancy.


1. Practice standing properly to reduce back pain during pregnancy

As the fetus grows, the center of gravity moves forward. So to avoid bending over, you bend backward, which puts pressure on the back muscles and causes back pain during pregnancy. So keep in mind the following principles:

  • Stand up straight
  • Keep your chest high
  • Keep your shoulders back
  • Do not lock your knees

When standing, keep your legs as wide apart as you can to support your skeleton. If you have to stand for a long time, put one foot on a short step and rest once in a while.

It is also very important to pay attention to the sitting position. The chair should protect your back. You can put a small pillow behind you.

2. Proper clothing to reduce back pain during pregnancy

Wear short heels that cover the sole of the footwell (do not wear flat shoes). Avoid wearing high heels because it upsets your balance and causes you to fall.

It is also best to wear a pregnancy belt. Although research on the effects of pregnancy belts is limited, some women are satisfied with their effects.


3. How to lift objects

To lift small objects, squat and apply pressure to the foot. Do not bend from the waist down. Also, know your capacity and limitations. Ask for help if needed.


4. Lie on your side to reduce back pain during pregnancy

Lie on your side, not your back. Bend one or both knees. Put a pillow between the knees, under the abdomen, and behind the waist.


5. Hot, cold, or massage water compresses

Although the evidence for the effectiveness of these methods is limited, massage or placing a hot or cold water compress on the back is effective.


6. add physical activity to your daily routine

Regular physical activity strengthens the back muscles and can relieve back pain during pregnancy. Try slow activities, such as walking or water sports, with your doctor. A physiotherapist can also teach you stretching and exercise techniques that are helpful.

Lumbar stretching exercises are also effective. Place your arms, knees, and head along your waist. Insert the abdomen and bend your back slightly. Wait a few seconds and then release your abdomen and back (keep your back as straight as you can in all steps). Repeat this exercise at least 10 times. You can ask your physiotherapist for advice on other stretching exercises.


7. Complementary therapies

Some research shows that acupuncture is effective in relieving low back pain during pregnancy. The chiropractic method has also been soothing for some women. However, we need more research. If you are considering a complementary method, consult your specialist. Be sure to tell someone who is doing acupuncture or chiropractic that you are pregnant.

When should you consult a specialist?

Consult a gynecologist if you have severe low back pain during pregnancy or if the low back pain lasts for more than two weeks. He or she may prescribe medications such as acetaminophen or suggest other methods.

Remember that low back pain can be a sign of premature birth or a urinary tract infection. If low back pain is accompanied by vaginal bleeding, fever, or burning when urinating, call your obstetrician immediately.


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