You are likely to experience back pain in pregnancy, particularly earlier on. Your bones will get softer and weaker naturally. This is your body preparing you for labor. Back pain in pregnancy can be very painful, so here are some top tips for preventing easing back aches and pains.
To protect your back from aches and pains, you should consider these every day tips:
To avoid back pain in pregnancy, try not to lift anything heavy
Lift with your knees, not your back. If you’re picking something up from floor, bend your knees and keep your back straight!
Move the feet rather than your back when you turn around – this is to avoid your spine from twisting
Wear flat shoes with good arch support
You may also want to wear a maternity support belt. Research on the effectiveness is limited but some women find the additional support helpful. It’s about finding what’s best for you
Work on a high table or surface suitable for your height to protect yourself from stooping your back
Weight should be balanced between the two bags if you are carrying what you have shopped making sure you do not tilt and lean
Treat yourself to a back massage
Use a firmer mattress
Support your back when sitting using pillows and comfortable furniture. Keep your back straight
Use a heating pad to apply heat to your back, or try ice packs. Rubbing your back also might help.
If you do unfortunately experience back pain in pregnancy, here is a useful exercise for easing it:
Begin with box position keeping your knees under the hips, your hands under the shoulders, while your fingers in forward direction and lifting the abdominals in a way that back remains straight
The stomach muscles need to be pulled in raising the back in upwards direction, curl the trunk and let the head to gently relax forward – make sure that the elbows do not lock
Keep this position for several seconds and the return slowing to box positionyour back always needs to return to neutral, straight position
Try to do it 10 times rhythmically and slowly, making the muscles strengthen and work hard, moving your back in a careful manneryou should only move the back to maximum possible manner comfortably
Regular physical activity can keep your back strong and can really relieve back pain in pregnancy.
The biggest tip for back ache during pregnancy is to know when you should consult your health care provider. If you’ve tried all these methods and aches and pains in your back while you’re pregnant is still a recurring problem for you, then you should speak to a doctor. They can refer you to professional physiotherapist or suggest more exercises you can try to relieve it.