6 Great Tips to Help with Back Pain During Pregnancy

A common complaint during pregnancy is back pain and discomfort, especially the lower back. It’s no surprise at all really, considering there is weight gain, different stances and sitting positions, and not to mention all the activity going on inside.

In an interview with Dr. Elliot Berlin, of Berlin Wellness group, he explains that while it’s common, it’s not normal. According to Dr. Berlin, it’s a sign that the pelvis isn’t functioning properly, if there is pain in the hips, lower back, and pelvic region.

The good news is that are some things you can do during your pregnancy to help relieve the back pain, and hopefully make the actual delivery more healthy and comfortable.

So, let’s take a look at those tips. You can choose which ones look appealing to you, and then consult with your physicians to make sure you are able to put them to good use.

1. Consider the Proper Clothing

Maternity pants weren’t created just because they are larger and will fit more comfortably. Even though that is important enough, pants with a built-in supportive band also provide a little support for the extra weight you will carry for the duration of your pregnancy.

Another wise ‘wear’ are shoes with low, to no heels, as long as there are solid arch supports either built in, or purchased to insert. These will help with lower back pain, as well as your legs and feet.

2. Alternative Therapy for Back Pain

Seeing a Chiropractor during your pregnancy can help keep your spine, muscles, and ligaments aligned. They can also help give you some ideas for therapeutic exercises, which can strengthen the muscles that tend to relax with hormonal changes.

Another consideration is acupuncture. Some women have sought out an acupuncturist to help relieve lower back pain during their pregnancy. There are certain areas of the body that they should not be ‘needling’, and a reputable therapist would know this.

Therapeutic massage is also a great treatment for back pain. Medically based tantra massage London can improve muscle tension, relieve anxiety, and diminish normal swelling in hands and feet.

As with all activities and treatments, seek the advice of your physician before starting.

3. Stand up Straight

It’s exciting to see and feel the growth of a baby, but it changes our bodies at the same time. Our center gravity tends to shift forward, because that is where the added weight of the pregnancy typically is. The natural instinct is to lean backward, to compensate the feeling of toppling forward. However, that puts unnecessary strain on your lower back.

Developing good posture is a lifetime of being told to stand up straight, or so it seems. But, if you just apply the basic tenets of proper posture, you will automatically be helping yourself with back pain. Here are the basics:

  • Stand up tall
  • Keep your chest high
  • Shoulders relaxed, yet held back
  • Keep the knees unlocked
  • Stand with feet slightly apart

There might be times when you have to stand for long periods of time. If that’s the case, alternate which foot you place the most weight on, and take breaks if at all possible.

A good chair will also help with posture. Make sure you find one with good back, or lumbar support. If you don’t have that option, place a pillow, or a rolled up blanket or towel behind your back to support it. Also, put your feet up when sitting for long periods of time.

4. Lift Small and Lift Properly

If you must lift anything, make sure it’s light in weight and size. Then, carefully squat and proceed to lift the object using the strength of your legs, not the back. Whatever you do, don’t bend at the waist because it will lead to using your back to lift. This rule should apply to everyone, regardless of pregnancy.

Most of all…don’t be afraid to ask for help.

5. Keep Active

Unless you are on bed rest, ordered from your physician, keep active. Of course I am not talking about running a marathon, just walking or yoga. These activities will help to keep your muscles active and stretched.

Your doctor might have more suggestions for stretching, which will help to relieve back pain.

6. Sleeping Position

When sleeping, or lying down, try to keep on your side rather than your back. By bending the knees, placing a pillow between them, and another under your belly, it will take access stress of your back. Body pillows are also popular for helping with the stress.

You might find that sleeping like this after the baby is born is good as well. I often sleep this way, and can feel the difference in the morning when I do.

In Closing

I have just provided some tips that are widely known through the medical field. However, I believe that all activity and each treatment should be run by your physician and approved before you start it.

If these tips do not improve your back pain, or if it gets worse, then call your doctor. Back pain is common during pregnancy, but not something to be ignored.