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8 Relief Tips For Back Pain During Pregnancy

Low back pain and pelvic pain during pregnancy is an expected and common complaint, but it still deserves attention, because back pain can also be a sign of something more serious.

Contrary to popular belief, back pain is not only a problem later in pregnancy. In reality, the incidence of back pain during pregnancy peaks around 18-24 weeks.

READ ALSO: Everything You Need To Know About Morning Sickness

While the added weight of the developing fetus is a large component of why pregnant women develop these symptoms, it is not the only reason. A complex set of physiologic changes of the body can contribute to the development of lower back symptoms.

Back pain is often caused by pregnancy hormones relaxing your ligaments, the tough tissues that connect your joints. The weight you naturally gain and changes to your posture as your bump grows can add to the problem.

Consider the simple lifestyle adjustments below to relief your symptoms:

1. Good Posture

As your baby grows, your center of gravity shifts forward. You might compensate by leaning back — to minimise the strain to the muscles in your lower back. Practice standing up tall and straight, with your chest high, relaxed shoulders and take breaks if you have to stand for long.

Sitting for longer periods in an incorrect posture can add to your back pain. Sit in a chair that supports your back and keep your upper back and neck comfortably straight.

Put a small pillow at the lower part of your back for better support and try to sit straight.

READ ALSO: Why Eating For Two During Pregnancy Can Be Harmful

2. Sleep Well

Sleeping on your side is highly recommended during pregnancy , do not sleep on your back and keep one or both knees bent.

Also, consider using pregnancy or support pillows between your bent knees, under your abdomen and behind your back.

Taking care of your sleeping posture is very important and can greatly minimise back pain.

3. Wear The Right Shoes

Avoid high heels, which can further shift your balance forward and cause you to fall. Low-heeled — not flat — shoes with good arch support are the best types of shoes for your during pregnancy.

In addition, some  women say wearing a maternity support belt is effective for back support and can relief back ache symptoms.

4. Try Heat Or Cold Compresses

Applying heat (or ice) to the paining muscles of your back can bring quick relief to you. Rubbing your back may also help, you can ask someone to rub your back for you, it actually  works.

5. Get The Right Mattress 

The usual mattress might be too soft to support the extra weight and thereby make it difficult for you to maintain correct sleeping posture.

Get a firm mattress, so that you can have support and avoid body aches.

READ ALSO: 6 Skin Changes Pregnancy May Bring to Your Body & What to Do

6. Physical Activity

After getting approval from your doctor, try gentle activities, such as walking or swimming. You might also stretch your lower back, just make sure your doctor approves every activity before you do it.

Regular physical activity can keep your back strong and might relieve back pain during pregnancy.

7. Don’t Lift Weights

Avoid lifting anything that weighs more than a few kilograms. But if you still have to bend down to lift or pick something, do so with the right lifting technique, using your legs and not your back.

Don’t bend at the waist or lift with your back. It’s also important to know your limits.

8. Visit Your Doctor

Keep in mind that back pain during pregnancy might be a sign of preterm labor or a urinary tract infection. If you have severe back pain during pregnancy or back pain that lasts more than two weeks, talk to your health care provider.

Also make sure that you don’t try any cure or medication without consulting the doctor.


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