Backache during pregnancy: 7 tips for relief

‘Ugh! This baby bump is giving me a tough time. It is killing my back and giving me sleepless nights! How can I get some relief?

Backache is one of the most common discomforts during pregnancy. It is experienced by 50 to 70 percent of pregnant women. Some women begin to have low back pain with the onset of pregnancy; however, it commonly occurs later in pregnancy as the baby grows.

Women who are overweight or had back pain issues prior to pregnancy are more at risk of back pain. The pain can interfere with your sleep and disrupt daily activities – sometimes just standing for half an hour can become a task for pregnant women. The good news is that there are steps you can take to manage the back pain that you experience.

Tips to relieve backache during pregnancy

1. Maintain good posture - As weight increases and shifts to the front of the body, pregnant women develop a tendency to lean back. This change in body posture can strain the back muscles and contribute to backache during pregnancy. Therefore, stand up straight and tall, keep your shoulders in a relaxed position, hold your chest high, and choose a chair that supports your back. You can put a small pillow at the small of your back for support.
2. Say no to high heels - Love wearing heels? Please chuck them during pregnancy. High heels can further shift your balance forward and cause you to fall. Wear low-heeled shoes with good arch support.
3. Be cautious while lifting weights – Are you the one who do all the household chores and shopping alone? This is the time you ask for help or be a little cautious, especially while lifting weights. Even if you have to lift or carry something, hold it close to your body, bend your knees (in squat position) rather than your back. Move your feet when turning round to avoid twisting your spine.
4. Sleep on your side - Did you know some sleeping positions are safer than others during pregnancy? The best sleep position during pregnancy is SOS – Sleep On Side. Even better if you keep your legs and knees bent and put a pillow between your legs. Sleeping on your back may cause backache. A firm mattress can also help to prevent and relieve backache.
5. Regular pelvic floor exercises – Doing regular exercises (especially pelvic floor exercises) can help strengthen and stretch muscles that support the back and legs and promote good posture – keeping the muscles of the back, abdomen, hips, and the upper body strong. These exercises not only help ease back pain but also prepare you for labor and delivery.
6. Keep moving – Don’t sit or stand for long periods; keep changing the positions. If you can’t get around it, use a stool to prop up one foot when standing or both feet when sitting. If you have to stand for a long time, make sure that you take breaks.
7. Know when to consult your doctor - If your back pain continues to be a problem, don't try to treat yourself and keep waiting for it to get relieved. Speak to your doctor. He may suggest that you wear a maternity girdle, special elastic sling, or back brace. These devices help support the weight of your abdomen and ease the tension on your back. Back pain can also be caused by other problems. It is one of the main symptoms of preterm labor. Therefore, if it continues or gets worse, call your doctor.

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