10 ways to relieve back pain during pregnancy

By:Meenakshi Chaudhary, Onlymyhealth Editorial Team,Date:May 01, 2013

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Back pain during pregnancy isn't surprising, but it still deserves attention.Scroll down the slide slow to learn the ways to relieve back pain during pregnancy
  • 1

    Sleep Well

    It is very important to sleep in the correct posture to relieve backache during pregnancy. Sleep on either side with at least one knee bent. Put a pillow between your knees and another under your belly or use a pregnancy pillow to make sleeping more comfortable. Never sleep with both the legs pulled straight below, especially in the third trimester as doing so may strain the muscles even more.

  • 2

    Wear Right

    Pregnant women are prone to injuries due to weak ligaments. Providing external support to the muscles helps a lot. Wear an abdominal support garment or maternity pants with wide elastic bands that fit comfortably under the belly. It will lessen the strain on your back muscles.

  • 3

    Don't Lift Weight

    Avoid lifting anything that weighs more than a couple of pounds. Always ask someone to lift heavy objects for you. If you still have to pick up something heavy, lift with your legs, not your back. Don't bend down at the waist, instead, bend at your knees, squat down and lift the weight.

  • 4

    Physical activity

    Pregnancy loosens the ligaments throughout the body, making pregnant women less stable and more prone to injury, especially in their backs. Regular physical activity can keep your back strong and may actually relieve back pain during pregnancy. After getting approval from your doctor, try gentle activities, such as walking or swimming. You might also stretch your lower back, however, make sure your doctor approves every activity before you do it.

  • 5

    Say No to High Heels

    High heels aren't recommended for pregnant women. You may like flaunting high heels, but you must not wear high heels during pregnancy. Shoes with low heels and good arch support are the way to go in pregnancy.

  • 6

    Stand straight

    Back pain is more common in the last trimester as your center of gravity shifts forward with the growth of your baby. To balance the shift in the center of gravity, you may start leaning backwards, which strains the muscles in your lower back and contributes to back pain during pregnancy. When you stand, use a comfortably wide stance for best support and make sure that you keep the back straight. Take breaks if you have to stand for long.

  • 7

    Sit straight

    Sitting for longer periods in an incorrect posture may add to the 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.

  • 8

    Try Heat, Cold or Massage

    Applying heat (or ice) to the paining muscles of your back can quickly bring relief to you. Rubbing your back may also help. You can also ask someone to rub your back for you or schedule a professional prenatal massage. For quick relief, use a heating pad to apply heat to your back or alternate ice packs with heat. You may use a warm towel as a substitute for heating pad.

  • 9

    Get the Bed Right

    The usual mattress might be too soft to support the extra weight and thereby, maintain correct sleeping posture. Get a firm mattress or put a board between your mattress and box spring. Taking care of this sleeping posture is very important for a pregnant woman.

  • 10

    Visit the Doctor

    Back pain can also be a sign of urinary tract infection or the possibility of  labor. Consult your doctor immediately if you feel any sort of pain in any part of your body. Pregnancy is high time for looking after yourself. Also make sure that you don't try any cure or medication without consulting the doctor.

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