Pregnancy Back Pain

How to Manage Back Pain during Pregnancy

Being pregnant is an exciting time, but one thing that can really put a dampener on the experience is back pain. If you’ve ever suffered from a bad back, you know how painful it can be, and pregnancy is a time when your body experiences a lot of changes and may simply aggravate the situation. Learn how to relieve your pregnancy backache and find out ways to feel better.

Why Does Backache Sometimes Happen During Pregnancy?

Backache is very common during pregnancy, and there are many possible causes. Because you’re carrying a lot of extra weight your body has to work hard to adjust and your posture can change. Hormonal changes which increase flexibility in readiness for labor can also make it easier to strain yourself and often the back takes the brunt.

How Can I Prevent Backache?

Although there is no way to guarantee a pain-free pregnancy, there are plenty of things you can do to reduce the risk of developing back pain.

  • Don’t lift anything heavy; always ask for help.
  • If you need to reach something on the floor, bend your knees and squat down; don’t stretch over.
  • Support your back when sitting by using a cushionat the small of your back.
  • Ensure you sit with your back straight, not hunched over.
  • Take rest breaks when working.
  • Rest as well as you can.
  • Avoid wearing high heeled shoes.
  • If something feels uncomfortable, stop doing it immediately and ask for help if required.

How Can I Relieve the Pain?

  • If you have a sore back, a firmer mattress can provide relief. If you don’t have the option of sleeping in a different bed, have somebody position a piece of solid wood board underneath your existing mattress for you.
  • A gentle massage can help to relieve back pain while pregnant.
  • Pregnancy can affect your posture, which can cause pain; always be aware of your posture, correcting it where you can as this can help reduce the strain which causes backache.  Stand up straight and don’t hunch your shoulders. If standing for a long time, rest by raising one leg onto a step or low stool, and ensure you sit comfortably and straight, too.
  • Speak to your doctor or midwife about gentle exercises you could do which may help reduce pain (don’t start any exercise without consulting a medical professional, though).
  • Check with your doctor or midwife before taking any medication while you are pregnant. It’s better to relieve your pain by using techniques such as correct posture, though, as painkillers will only provide temporary relief and could mean you further strain yourself.
  • Do speak to your doctor if you have any concerns or if your pain is severe or getting worse.
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