5 Effective Tips on How to Ease Back Pain During Pregnancy


Many pregnant women have back pain as their tummies expand and their muscles and spine struggle to support the added weight. During pregnancy, the body releases the hormone relaxin, which helps in the preparation of the body for birthing. Relaxin loosens ligaments all through the body, making pregnant women less stable and more vulnerable to injury, particularly in their backs.

Since medications are typically not recommended as a treatment option, there are several alternatives that doctors and healthcare practitioners use to help alleviate or even eliminate back pain. Here is a list of eight effective tips on how to ease back pain during pregnancy.

1. Proper posture

Your center of gravity slips forward as your baby grows. To avoid falling forward, you may compensate by leaning back, which can strain the muscles in your lower back and lead to back pain during pregnancy. Keep the following postural guidelines in mind:

  • Stan straight
  • Keep your chest up
  • Maintain a comfortable posture with your shoulders back
  • Keep your knees loose

For optimum support, stand with a comfortably wide stance. If you have to stand for extended amounts of time, place one foot on a low step stool and take regular rests. Good posture also involves sitting with caution. Select a chair with back support, or position a small cushion behind your lower back.

2. Lift properly

Most doctors advise pregnant women to avoid lifting heavy things during their pregnancy. However, if this is your second kid, you are most likely lifting your toddler regularly. It might be advisable to do it less as your pregnancy goes on and if your back is hurting you. If you have to lift little kids or things, bend your knees and keep your chest up rather than bending forward. This relieves strain on your back and keeps it safe throughout your pregnancy.

3. Prenatal yoga

Yoga, a movement-based flexibility and strength practice with origins in ancient India, is one of the most widely used approaches women turn to for pain treatment. Prenatal yoga is a favorite option among pregnant women whose backs, muscles, joints, and nerves are aching under the weight of pregnancy. Prenatal yoga can help maintain proper posture and strengthen the physical body in preparation for childbirth.

Prenatal yoga also addresses emotional tension with deep, mindful breathing practices that may both strengthen and empower. Yoga practice can also help you sleep better and calm your mind and muscles. Yoga gives balance and awareness in the context of fluctuating hormones and emotions.

4. Meditation

Regular meditation can help you increase your pain tolerance, which can enable you to cope with both pregnancy back pain and labor and delivery pain. There are several methods for practicing meditation. One method is to just sit or lie down in a quiet spot and focus on mindful breathing, inhaling, and expelling deeply. You can meditate in silence, or you can listen to soothing music or an audio program that guides you through the process.

5. Exercise

Regular exercise can help maintain your back in shape and may reduce back pain during pregnancy. Try mild exercises like walking or water exercise with your doctor's approval. A physical therapist can also teach you how to do stretches and exercises that may be beneficial.

Stretch your lower back as well. Rest on your hands and knees, with your head aligned with your spine. Pull in your stomach, gently rounding your back. Hold for a few seconds, then relax your stomach and back, trying to maintain your back as flat as possible. Work up to 10 repetitions slowly. Consult with your doctor about various stretching techniques.

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Wednesday, 22 May 2024