The Best Ways To Relieve Pregnancy Back Aches
Backaches is a common pregnancy symptom, and it doesn’t always disappear when your baby arrives. Somewhere between a half and three quarters of pregnant women have it at some stage. However, there is plenty you can do to ease the discomfort and prevent it from turning into a long-term problem. Here’s some news to make you sit up and take notice: You can start building a better back now.
There are a number of drug-free ways to prevent or reduce pregnancy-related back pain. Let’s talk about some ways that you can ease pregnancy backaches. You need to deal with them so you can get back to enjoying this special time in your life.
The Most Effective Remedies for Pregnancy Backaches
- The way you lie in bed can put unnecessary strain on your spine and cause back pain. Try lying on your side to take stress off your lower back without reducing the blood flow to the placenta and your baby. Many women also find that sleeping with a pillow can help reduce back pain.
- Enroll in a prenatal yoga class or learn a few basic, simple yoga poses and/or stretches that you can do on your own at home to stretch muscles and promote relaxation.
- 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.
- Excessive weight gain will absolutely contribute to pregnancy backaches. It is important that you gain weight but not more than your doctor recommends. Avoiding excessive weight gain can definitely decrease the amount and severity of your pregnancy backaches.
- Swimming: 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.
- Massage: this soothes tired, aching muscles. Lean forwards over the back of a chair or lie on your side. Ask your partner to gently massage your lower back and the muscles that run either side of your spine. A trained massage therapist, your midwife or a physiotherapist may be able to help you further.
- Wear a maternity support belt. Available in a variety of shapes and sizes, these thick elastic bands are worn under the belly cradle and around the hips to support your abdominal muscles. Models are also available with bust and shoulder straps to provide relief for all-over back pain.
- Herbal remedies for backache, such as devil’s claw, should be used with extreme caution in pregnancy, as there’s not enough evidence that they are safe.
Pregnancy backaches are common but there are ways to deal with them. What has helped you best? Your tips could help others. If you know any tips about back pain during pregnancy so please share with us via comments below.