Back Pain During Pregnancy: Tips To Ease Pain

Another reason is due to weight gain. This is normal during pregnancy but it can be harder for some to deal with than others. The extra weight can put pressure on your spine and pelvis.

Back pain during pregnancy could also be due to stress. Stress can cause your back muscles to contract, something which can lead to back pain.

Sometimes back pain can be due to an underlying medical condition. These include urinary tract infections or preterm labor.

Can Back Pain Affect Your Pregnancy?

5 Ways to Ease and Prevent Back Pain During Pregnancy

Exercise

Exercising can be a great way to help ease back pain during pregnancy. It will stretch your spine helping it to stay aligned. It will also improve your core strength which can stop tension in your back.

There are a variety of exercises you can do to help stop and prevent back pain. Below are three to try.

Squats

To do a squat, space your feet apart to make a squatting position. Hold your hands in front of you and then slowly lower yourself down to do a squat. Hold for a few seconds and then lift your body back up. Repeat 10 times.

Pigeon Stretch

The pigeon stretch needs to be done on the floor. Kneel on the ground and lift one leg straight out behind you. Use your hands to support your body. Keep this position for a few seconds and then switch legs. Continue this process about three more times.

Forward Rolls

To do forward rolls you’ll need to have an exercise ball on hand. Kneel next to the ball while keeping your palms flat on the top of it. Take a deep breath and use your arms to push the ball away from your body but make sure your arms are firm on it. You should soon have your back stretched forward. Hold this position for five seconds and then lift your body up while moving the ball back toward you. You can do this stretch for as long as necessary.

If you prefer to not do these stretches, you could also just go for a walk. Walking has been shown to not only increase your blood circulation but release tension in your lower back and pelvis that could lead to back pain.

Try to Use Proper Posture

A common problem that results in back pain is poor posture. While sometimes it’s unavoidable, it’s best to try to use it as much as possible. This will help keep your spine aligned and prevent you from putting pressure on your lower vertebrae.

There are a few ways you can practice proper posture when pregnant. The first is to make sure your spine is as straight as possible. Try to pull your shoulders back so they are aligned and make sure your knees are facing forward.

Wear Supportive Shoes

Wearing supportive shoes can also be useful in fighting back pain. Your feet connect to your spine. If your shoes can’t support your weight, you’ll put extra pressure on them which can irritate the nerves that connect to your back.

The best shoes for pregnant women should provide stability while giving you comfort. Some ways you can tell if the shoes will work well is by looking to see if they have a cushioned heel, moisture-wicking technology, and arch support.

Consider Chiropractic Care

Chiropractic care might be something to consider if you want to naturally relieve your back pain. One of its benefits is helping relieve pregnancy back pain. By carefully adjusting your body, a chiropractor can release tension and ensure your spine is aligned. These adjustments will also ease other common side effects of pregnancy, such as nausea and joint pain.

Chiropractic care is safe for pregnant women. In fact, it won’t only reduce pain, but can make the labor process go by much faster and prevent the need for a c-section. Most chiropractors are certified in both prenatal and postnatal care and many specialize in it. Unlike regular chiropractic appointments, chiropractic pregnancy treatments will avoid having you lie on your stomach.

Keep in mind a chiropractor will not treat you if you have symptoms such as toxemia or placenta abruption because it could harm your baby.

Change Your Sleeping Position

Pregnant women tend to sleep on their back as it’s a bit more comfortable. However, sleeping for long periods in this position can cause back pain. This is because your uterus will start to press on your lower spine. This position could also lead to more serious problems, such as poor blood circulation and headaches. 

Due to this, it’s important to change your sleeping position. It’s best to sleep on your sides (especially the left) as it stops pressure on your spine and helps your baby receive important nutrients.

If you’re suffering from back pain during your pregnancy, definitely keep the tips above in mind. They’ll not only help stop this irritating side effect, but encourage you to have a healthier pregnancy.

References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3306025/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6526334/
https://www.sciencedirect.com/science/article/abs/pii/S0161475408001711