How to Reduce Back Pain During Pregnancy
Many expectant mothers experience back pain during pregnancy. This is especially true during the second and third trimesters where the position of the baby changes and where the new weight of pregnancy shifts the mother’s center of gravity. This puts more pressure on the lower spine and pelvis than ever. One of the most common medical questions posed by expectant mothers is how to reduce back pain during pregnancy. Here are some of the ways in which a pregnant woman can reduce back pain for comfort throughout the duration of their entire pregnancy.
Causes of Back Pain During Pregnancy
There are many causes of back pain during pregnancy including physical and hormonal changes. Physical weight gain puts pressure on the back, especially the lower back, and interferes with posture. Additionally, certain hormones, namely relaxin, are released during pregnancy. Relaxin loosens the ligaments and tissue surrounding the pelvic joints and lower back which can result in pain. Such back pain can interfere with work, sleep, and other daily activities. This can be debilitating for many expectant mothers. To make back pain more manageable here are a few helpful suggestions for expectant mothers:
#1 Sleeping Position
To help reduce back pain during pregnancy consider sleeping position. For the best support while pregnant, sleep on one’s side instead of the stomach or back. This will help to keep the spine properly aligned during pregnancy. Also use pillow support while sleeping. A full-body lumbar pillow is a great way to sleep well and alleviate back discomfort. It can make a huge difference for mothers who require additional support while sleeping. This may be especially true during the later stages of pregnancy.
#2 Wear the Proper Footwear
The proper footwear during pregnancy is crucial when it comes to supporting the back. Wear shoes with low heels and a good arch support. Avoid high heels as they lean the pregnant mother’s weight forward as she walks. The proper footwear will be comfortable, it will support the lower spine, and it will alleviate the aches and pains many pregnant women experience while walking.
Causes of Back Pain During Pregnancy
There are many causes of back pain during pregnancy including physical and hormonal changes. Physical weight gain puts pressure on the back, especially the lower back, and interferes with posture. Additionally, certain hormones, namely relaxin, are released during pregnancy. Relaxin loosens the ligaments and tissue surrounding the pelvic joints and lower back which can result in pain. Such back pain can interfere with work, sleep, and other daily activities. This can be debilitating for many expectant mothers. To make back pain more manageable here are a few helpful suggestions for expectant mothers:
#1 Sleeping Position
To help reduce back pain during pregnancy consider sleeping position. For the best support while pregnant, sleep on one’s side instead of the stomach or back. This will help to keep the spine properly aligned during pregnancy. Also use pillow support while sleeping. A full-body lumbar pillow is a great way to sleep well and alleviate back discomfort. It can make a huge difference for mothers who require additional support while sleeping. This may be especially true during the later stages of pregnancy.
#2 Wear the Proper Footwear
The proper footwear during pregnancy is crucial when it comes to supporting the back. Wear shoes with low heels and a good arch support. Avoid high heels as they lean the pregnant mother’s weight forward as she walks. The proper footwear will be comfortable, it will support the lower spine, and it will alleviate the aches and pains many pregnant women experience while walking.
#3 Practice Good Posture
Good posture during pregnancy can help to alleviate some of the back pain experienced during pregnancy. For the best posture, stand up straight without leaning into the back. While leaning into the back is a popular stance that many women turn to, it unfortunately puts more strain on the lower back and results in added discomfort. It is important to practice good posture while both standing and sitting. Where possible use an ergonomically designed chair while at work for the ultimate back support. For additional support while sitting, place a small pillow behind the lower back for added comfort.
#4 Acupuncture & Massage
Acupuncture and regular massages are two great ways to alleviate back pain during pregnancy. Acupuncture, or painless insertion of needles into the affected areas, is an ancient traditional Chinese medicine practice having been used for centuries. Acupuncture is said to work by rebalancing energy within the body and promoting the body’s innate ability to heal itself. It can even help with nausea and morning sickness. Similarly, frequent massages help to relax the muscles, address stiffness and reduce stress.
#5 Pregnancy Exercises
Physicians highly recommend that pregnant women still continue with safe exercise routines. There are even specific low-impact exercises that women can do to strengthen their backs while pregnant. These include yoga, cycling, swimming and walking routines. Exercise, even small amounts of it, can help to recharge energy, stretch the back, and relieve discomfort. Another popular exercise for pregnant women that helps to relieve back pain and tension is the pelvic tilt. These subtle movements that tilt the pelvis in four different directions help to reduce lower back pain. For convenience, this exercise can be performed either standing, sitting, or kneeling to accommodate the different stages of pregnancy. It includes the slight tilting of the pelvis side-to-side, forward, or backwards.
While pregnancy can be tough on an expectant mother’s back, she does not have to live with this pain. From exercising to proper footgear and many other remedies, there are ways in which to address and prevent back pain for a comfortable pregnancy. For additional information on back pain during pregnancy, contact a local doctor near you. An experienced physician will assess the severity of pain and will provide the right recommendations to address the pain in no time.
Good posture during pregnancy can help to alleviate some of the back pain experienced during pregnancy. For the best posture, stand up straight without leaning into the back. While leaning into the back is a popular stance that many women turn to, it unfortunately puts more strain on the lower back and results in added discomfort. It is important to practice good posture while both standing and sitting. Where possible use an ergonomically designed chair while at work for the ultimate back support. For additional support while sitting, place a small pillow behind the lower back for added comfort.
#4 Acupuncture & Massage
Acupuncture and regular massages are two great ways to alleviate back pain during pregnancy. Acupuncture, or painless insertion of needles into the affected areas, is an ancient traditional Chinese medicine practice having been used for centuries. Acupuncture is said to work by rebalancing energy within the body and promoting the body’s innate ability to heal itself. It can even help with nausea and morning sickness. Similarly, frequent massages help to relax the muscles, address stiffness and reduce stress.
#5 Pregnancy Exercises
Physicians highly recommend that pregnant women still continue with safe exercise routines. There are even specific low-impact exercises that women can do to strengthen their backs while pregnant. These include yoga, cycling, swimming and walking routines. Exercise, even small amounts of it, can help to recharge energy, stretch the back, and relieve discomfort. Another popular exercise for pregnant women that helps to relieve back pain and tension is the pelvic tilt. These subtle movements that tilt the pelvis in four different directions help to reduce lower back pain. For convenience, this exercise can be performed either standing, sitting, or kneeling to accommodate the different stages of pregnancy. It includes the slight tilting of the pelvis side-to-side, forward, or backwards.
While pregnancy can be tough on an expectant mother’s back, she does not have to live with this pain. From exercising to proper footgear and many other remedies, there are ways in which to address and prevent back pain for a comfortable pregnancy. For additional information on back pain during pregnancy, contact a local doctor near you. An experienced physician will assess the severity of pain and will provide the right recommendations to address the pain in no time.