How To Relieve Pregnancy Back Pain
What makes pregnancy such a pain in the back? Back pain is very common, as pregnancy hormones relax your joints, ligaments and muscles. And the weight you naturally gain in pregnancy can add to the problem. You’re gaining weight, your center of gravity changes and your hormones are relaxing the ligaments in your pelvis. Often, however, you can prevent or ease back pain during pregnancy.
Back pain can disrupt your daily routine or interfere with a good night of sleep. Approximately 70 percent of all women experience some degree of back pain during pregnancy, but that doesn’t mean you have to suffer the entire time. These tips can help!
The Most Effective Method of Back Pain During Pregnancy
- Use plenty of pillows in bed for support, keeping your thighs parallel. This prevents your top leg from twisting across your body into the recovery position while you sleep. To get out of bed, roll on to one side and push yourself up to a sitting position, then slowly stand up.
- As your baby grows, your center of gravity shifts forward. To avoid falling forward, you might compensate by leaning back – which can strain the muscles in your lower back and contribute to back pain during pregnancy.
- Prenatal yoga is a relaxing way to tone parts of the body most affected by pregnancy, including the back. “Almost every yoga posture I teach engages back muscles, providing a gentle but effective workout to stretch sore muscles and strengthen the lower back.
- Wear shoes with low heels and good arch support. Maternity support belts can relieve pain by making the pelvic joints more stable, and some women find maternity pants helpful. You can also try using a heating pad to apply heat to the problem area.
- Wear the right size of supportive maternity bra. Make sure the straps are wide enough and the cups are big enough to avoid extra strain on your shoulders and ribcage.
- When lifting a small object, squat down and lift with your legs. Don’t bend at the waist or lift with your back. It’s also important to know your limits. Ask for help if you need it.
- Take a dip and take a much-needed break from back strain. Because water supports your weight, swimming and prenatal water aerobics classes relieve pressure from your back and joints while still giving you a great whole-body workout.
- Ask for help when you need it, especially when lifting heavy objects or doing other chores that can strain your back.
- Rather than carrying heavy shopping, shop online, or ask a friend to help you. If you have a toddler, try not to carry her on one hip, as this puts a strain on your back.
- Sleep on your side, not your back. Keep one or both knees bent. Consider using pregnancy or support pillows between your bent knees, under your abdomen and behind your back.
Have you found a ways to relieve back pain during pregnancy? Share it in the comments. While compiling this list, it’s always a possibility that I missed some other great tips. Feel free to share it with us.