Tips for Relieving Back Pain During Pregnancy

Tips for Relieving Back Pain During Pregnancy

Last update: 22 October, 2017

Lower back pain during pregnancy is as common as it is annoying. Although it is practically impossible to avoid, it can always be alleviated with some trick or another.

The following tips will help to improve your quality of life and hopefully make your pregnancy a bit more comfortable:

Use These Tricks for Back Pain

Avoid Sitting For Too Long

When you sit, your hips, spine, and lower back muscles all are all overloaded. This is why you should not stay seated for a long time. Alternate between resting and getting up. Walk around, lie down, or do some chores…

Stay Active

woman suffering from back pain during pregnancy

Try to stay active and keep your whole body moving. If you don’t do physical exercise for whatever reason, at least stretch twice a day.

Watch Your Posture

Whether you’re sitting, standing, or lying down, make sure your posture isn’t forcing your back muscles. Stay upright and as straight as possible when you are lying down.

When you walk, you should also try to keep your chest up and your belly lifted. If you walk by leading with your torso, you will aggravate your back.

Sleep On A Firm Mattress

Sleeping in a very soft bed in which you “sink” when you lie down causes you to stoop. On the other hand, if you sleep in a firmer bed, you can maintain an upright posture and your spine and hips will be able to rest.

Do Not Lift Too Much Weight

You should know that during pregnancy it is “forbidden” to do too much heavy lifting, but if you accidentally ignore this medical recommendation for even an instant, you could add one more condition to the whole list of discomforts of pregnancy: if you carry too much weight, you will further injure your lower back.

Squat Instead of Bending Over

Whenever you have to pick up off of the floor, or from below your waist, squat or get down on your knees so as to keep your back straight.

Avoid bending over forwards when doing any lifting because the weight of your belly will pull too much on the muscles of your back.

Wear the Right Footwear

back pain during pregnancy

High heels are dangerous during pregnancy because they increase the risk of falling.

Even if you’ve gotten used to them for your whole life, now that you are pregnant you must put them away for a little while.

Besides increased risk of wearing them, these delicate, stylish, and feminine shoes are very good for increasing back pain; So don’t use them; opt instead for flat and comfortable footwear.

Don’t Be A Hero(ine)

Many women, during pregnancy, continue to take on responsibilities within the home and must take care of their other children as much as they did before. But pregnant women should not try to be heroines. That’s not their role.

Mom, you need to understand that you are living in a special time of your life.

You are carrying a human being inside of you who will light up your life, just as your other children have, and those that come will.

Enjoy giving life to this being who you will love for the rest of your life.  -Anonymous-

It is your responsibility to ensure their health and care, but it is also your duty to take care of yourself, protect yourself and live as well as you can during this time.

If you were the one who took care of everything in the past, delegate some household chores to the other members of the family.

Everyone should contribute and adjust to the beginning of this new era in their home.

If you overwork your spine, it will tell you.

Tips for Relieving Back Pain During Pregnancy

Finally, we have another set of tips for you that you can try for relieving your back pain.

  • Take dips in the pool. The water lifts and supports your weight, and lightens the tension in your spine. Whenever you can, plan a little getaway for yourself. Get into the pool and stay in the water for a while (after consulting your doctor)
  • Practice yoga. Yoga can be very good for relieving your pain. If your gynecologist/obstetrician okays it, do not underestimate this millennial trend that has given so many benefits to other people, including pregnant women.
  • Get a back massage. During pregnancy, getting massages on your legs, shoulders, hips, and back can be revitalizing. To enjoy this service, lie on your left side and let the specialist do their thing. You will see how good it feels.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.