Back pain during pregnancy is probably one of the most common issues. With the weight of the baby shifting the centre of gravity, no wonder your body ends up suffering from these changes.
Here are 8 ways to help relieve back pain during your pregnancy.
Work on your posture to prevent from further back pain
The most common reflex when a pregnancy body tends to lean forward as the weight of the baby pulls on it, is to lean back. But doing it can strain muscles and bring or worsen back pain during pregnancy.
Instead, try to keep a straight back by standing tall, keeping your shoulders relaxed and at the back, and holding your chest high.
Watch out for lower back pain when lifting
Avoid lifting heavy things and for small objects, the best is to stay straight when bending your knees down and lifting up with your legs. Don’t bend at the waist.
Choose the right shoes for a better back support
Avoid high heels. Instead switch up for low heeled shoes with good arch support.
Wear a maternity belt to help your posture during pregnancy
This is optional, but some women find maternity support belts to be quite a good help.
Sleep on your side
The best way to sleep when pregnant is on your side with one or both knees bent. The use of a pregnancy pillow or support pillows between your knees and under your belly will also make your nights and naps more comfortable.
Apply hot or cold on your back for acute relief
Even though their effectiveness can be limited, applying a heating pad, warm towel or, on the contrary, ice pack may relieve from acute pain.
Include low impact exercises to stretch and avoid back pain
Ask your physiotherapist or osteopath which exercises and stretches might help in relieving or avoiding back pain. Staying active will keep your back strong and might avoid further back issues or back pain. But keep in mind it is better to seek help from a pregnancy specialist first, in order to know which activities or exercises are best for your conditions.
See a pregnancy specialist for safe back pain treatments and prevention
A women’s health and pregnancy specialised physiotherapist or osteopath will be able to provide acute and long-lasting relief with personalised treatments depending on the type of back ache you’re having.,
Massages, stretching, exercises, advices, manipulations or complimentary therapies (e.g. dry needling) can help ensure a safe pregnancy, as pain-free as possible.
For more information about back pain during pregnancy: Click here
If you wish for more information on back pain and other issues during pregnancy, or wish to book an appointment at home or in our women’s health practices in London (Moorgate, Belgravia, Clapham): 0207 125 0262 / 0782 455 3765
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