Back pain during pregnancy

As your baby grows and your centre of gravity shifts, you could experience back pain. This could disrupt your routine or even your sleep, but the good news is that you can take a few steps to ease or prevent this pain.

Back pain during pregnancy is common, especially in the third trimester. In this article, we will provide you with useful tips on how to relieve pregnancy back pain, which include posture and simple daily exercises.

Why you have back pain during pregnancy?

As you gain weight, which is mainly due to your pregnancy, your centre of gravity changes. What’s more, a hormone called relaxin is loosening the ligaments in the joints of your pelvis. This means that your weight is increasing but the support your body would usually rely on is decreasing.

Good posture is important

As your baby – and your bump – grows, your centre of gravity will keep shifting forward. Your body will notice this, and that’s why you feel as though you have to compensate by leaning backwards. This puts extra pressure on your lower back muscles. Good posture is vital to alleviating the pressure on your back.

6 ways to achieve good posture

Here are some helpful tips on how to gain good posture, and help your muscles relax:

  1. Stand up straight and tall.
  2. Hold your chest high and chin up.
  3. Keep your shoulders rolled back and relaxed.
  4. Try not to lock your knees.
  5. If you have to stand for long periods of time, try to rest one foot on anything, and alternate between feet.
  6. Sit whenever you get the opportunity to do so.

Sitting with care

Because your lower back is trying to manage the bulk of this pressure, sit on a chair that supports your back, or place a small pillow behind your lower back.

More tips on how to relieve pregnancy back pain

There are other things you can do which can help alleviate back pain during pregnancy, including:

  • Wearing low-heeled shoes with good arch support. High heels can further shift your balance forward.
  • When lifting a small object, squat down and lift with your legs. You should feel your thighs working hard, and not your back. Don’t bend at the waist, bend your knees instead. Try not to lift anything too heavy to avoid straining your back.
  • Sleep on your side and not on your back. Try to use a pillow in-between your knees, which can help you get into a more comfortable position. .
  • Use a warm water bottle, even if it’s just for comfort. Place it on your back while you’re sitting down, which may make you feel better.
  • A gentle massage can do wonders for aching muscles but your normal massage oils may not be suitable for pregnant women, so check with your doctor first.

Can physical activity help?

Including non-strenuous physical activity in your daily routine will keep you fit and your back supple and might provide pregnancy back pain relief. Stretching is a good way to move your back positively. Walking or gentle swimming can help too, but do consult your doctor before you make any decisions.

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