11 Tips to Relieve Your Back Pain During Pregnancy
Back pain is common during pregnancy, especially during the second and third trimesters. This usually occurs due to issues like pregnancy weight gain, muscle strains, hormonal changes, posture, center of gravity, stress and also medical issues such as infection or osteoporosis.
Find simple tips to get some relief…
1. Walking. Contrary to some people’s believe that walking increases back pain, taking daily walks of about 10-20 minutes during pregnancy helps to loosen the muscles and joints, relieving back pain.
2. Swimming. This exercise is safe during pregnancy as it is gentle on the body. It tones the stomach and back muscle without overexertion or increasing injury rates.
3. Yoga. Yoga helps with the aches and pains in pregnancy as it aids in toning the reproductive organs and the pelvis.
4. Good posture. It is necessary to always maintain a good posture. Avoid standing in one position for too long and also crossing of legs as those will cause blood to pull up in your legs which is not good for you.
5. Maternity pillows. Pregnancy pillows are designed in such a way that they can help in relieving the symptoms associated with neck, back and hip pains.
READ ALSO: 6 Safe Exercises For The Pregnant Women
6. Orthopaedic chairs do help, especially if you spend much time at the office. It is also important that you always stand up for a walk periodically.
7. Heat and water. A warm bath, a hot pack or a warm jet of water from a shower head can help ease discomfort.
8. Kneel or squat instead of bending from the waist. Apart from the fact that this could cause the cord to wrap around the baby’s neck, it serves as a good form of exercise.
9. Heavy objects. Avoid lifting heavy objects and if you must, bring closer to your body.
10. Support belt. This takes some of the weight of your baby off your tummy muscles and back.
11. Massage. Gentle massages can also help to ease back pain, though the effects are temporary. You can ask your spouse to give you a massage but care must be taken not to massage deeply into the dimples on either side of your lower spine as this can stimulate contractions. It is often better to get a professional in this area.
What worked for you during pregnancy? Share with other mums below.
Nice tips. Thanks
Thanks MIM.
Tnkx MIM for sharing
Tnkx MIM for sharing
Noted
For me sleep does it.Whenever back ache starts,l would just take a nap and by the time I awake the pains would be gone
Nice one
Thanks mim
Number 1,4,7&9 worked for me.
It’s important to do exercises during pregnancy to strengthen both the abdominal wall and pelvic floor. This is why important not to do the classic ‘sit-ups or crunches’ which cause bearing down and weakening of the pelvic floor. These exercises also tend to over-activate the rectus abdominis or six pack muscle. without doing much to strengthen the internal and external obliques which are the middle layer, or transversus abdominis the deep layer. The the safest abdominal exercises, particularly relevant during pregnancy, are called ‘reverse curl ups’ which involve bringing the knees to the chin rather than chin to knees as in the sit-ups.
I suffer from this a lot during pregnancy
Thanks MIM
Nice one
tanx mim
Learning…Thanks