8 tips to reduce back pain during pregnancy.

 

Backache is one of the most common symptoms of pregnancy. In fact, more than 60% of pregnant women suffer from back pain. This pain has a reason for being, and as the pregnancy progresses, the discomfort and back pain increases. In this post, I will give you 8 tips to prevent or reduce back pain during pregnancy. Ready? We start here.

Why does back pain occur during pregnancy?

The backache during pregnancy occurs because as the uterus increases in size and weight, the stretching on the abdominal and back muscles increases. During pregnancy, the weight on your back is increased as well, due to a change in posture and the increase in body weight.

Here you have the tips that will allow you to prevent the backache even before it starts.

1. Try to maintain a healthy weight.

During pregnancy, maintaining a healthy weight is crucial to avoid pain and discomfort in general. Maintaining a healthy weight starts with a healthy diet and some exercise. It is highly recommended, always check with your doctor before beginning any type of physical activity. During pregnancy, it is safe to practice simple aerobics exercises such as swimming, walking, or biking. The key is never to overdo, and stay hydrated during the exercise.

2. Correct your posture.

Maintaining good posture can also help you exercise your back muscles and keep them strong. Among good posture recommendations you have:

• Stand up Straight.
• Let your shoulders drop naturally to the back.
• Maintain your abdomen pulled in.
• Avoid crossing your legs when sitting.
• Maintain your knees align with your body.
• Point your feet in the same direction.

3. Wear adequate shoes.

During pregnancy, and to prevent backache, both high-heeled shoes and altogether flats can cause strained back muscles. It is preferable to wear shoes with a medium heel (not higher than 2 inches), with right foot support. And walking shoes for casual wear.

4. Avoid sitting or standing for long periods of time.

Standing for long periods of time when pregnant can impede proper circulation and cause uncomfortable swelling of the ankles and feet, and also backache. If you must remain standing or in the same position for a long time, it is advisable to rotate your feet every 10 minutes. Keeping the legs, and especially the calf muscle in motion, that will facilitate the blood return to the heart and prevent swelling and pain.

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5. Sleep on your side.

Correct posture while sleeping is also crucial to avoid back pain during pregnancy. And not only that, but it can prevent stillbirth. The proper posture for sleep during pregnancy are:

• The recommended position to sleep during pregnancy is on your sides, which helps to maintain the natural curves in your back. Avoid sleeping in your back because this position puts the whole weight of your uterus on the major blood vessels that passes to the right of your spine.
• From the side position, the most recommended for pregnant women is on the left side.
• For better results, support your body with at least 5 pillows. One for your head, one for your back, 2 in between your legs, and one snuggling your belly.

6. Avoid twisting your back to prevent back pain during pregnancy.

When changing position, avoid twisting your back; this action will put added pressure on the stretched muscles and loose ligaments. Instead, make sure that your shoulders and hips are aligned before you are doing any movement. Make sure that you have both feet in a balanced position before you start any reaching movements; if you can ask for help, even better.

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7. When exercise aim for natural surfaces.

When exercising during pregnancy, avoid hard surfaces like concrete or asphalt, which can be jarring to the spine. Instead, aim for more natural surfaces like grass or sand to do activities such as jogging. These natural surfaces are more gentle to the muscles and joints in the spine, knee, and hips.

8. Shift Slowly to prevent back pain during pregnancy.

When shifting positions from standing to sitting or vice versa, gently lower yourself. Extend your arms behind you, bend your knees, and let your thighs and legs do most of the work. Resist the temptation to simply fall into a chair. While it certainly won’t hurt the baby in any way, it could, later on, cause you to strain some already loose ligaments and muscles on your spine. To stand from a sitting position, once again, use mainly your leg muscles to do the work.

Treatment for backache during pregnancy.

If nothing worked for you and you started to feel some back pain, there are several natural things you can do; here is a list of them:

• Resting for a while will ease and alleviate the back pain.
• Have a warm bath, or stand in the shower with a jet of warm water pointed to the painful area.
• Try a hot or cold pack (alternate both) placed in the painful area.
• Try the knee-chest position if you feel that the baby is adding extra pressure to your spine; this position usually helps.
• Get a back massage. Usually, massaging from the top toward the pelvic bone, applying pressure on both sides of the spine with the thumbs helps. Includes also in the massage the shoulders and neck muscles.

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Final thoughts about tips to reduce back pain during pregnancy.

Pregnancy is indeed a precious time for any woman. But it is also a time where you must take care of yourself and have patience with your body. Many of the ailments that come with pregnancy are inevitable, but with good care, they can be prevented.

I hope I have been able to help you with these tips. If you like this post, stay tuned for more helpful pregnancy tips in the future.

Zadi, xo.