Many pregnant women have back pain as their stomachs expand and their muscles and spine struggle to support the added weight. During pregnancy, the body releases the hormone relaxin, which aids in the preparation of the body for birthing. Relaxin loosens ligaments throughout the body, making pregnant women less stable and more prone to injury, particularly on their backs. To know more about breathing techniques for pregnancy pain management, go to this page.
Remember, women should consult with their health care provider before starting any new medications or treatments for any pregnancy-related discomfort. “Many pregnant women can ease their back pain through postural awareness and exercises that relieve back strain,” says Rebeca Sandoval, MD, an OB-GYN at Scripps Clinic Hillcrest. “But if your back pain persists, seek medical attention. Your doctor can help determine the cause of your pain and ways to address it.”
Here are some methods for relieving back pain:
Try not to lift anything heavier than a few pounds. Lift appropriately if you have to take up anything big (or a little person). Instead of bending at the waist, crouch down and lift using your legs rather than your back.
Don’t sit or stand for extended periods of time. If you can’t avoid it, prop up one foot when standing or both feet when sitting with a box or stool. If you must stand for an extended period of time, take regular rests.
Place a little cushion in the small of your back or sit in ergonomic chairs with supportive backs. And make an effort to sit up straight.
Straighten your back. Resist the impulse to thrust your stomach forward.
Place a warm cloth, a warm bottle of water, or a heating pad to the lowest setting.
Wear maternity trousers with broad elastic bands that fit beneath the belly or an abdominal support garment.
Avoid wearing high heels. Low-heeled shoes with strong arch support are the way to go.
Sleep on your side, bending at least one knee. To make sleeping more pleasant, try utilizing a pregnancy pillow. Alternatively, place a cushion between your legs and another under your tummy.
The ideal mattress is one that is firm. If you don’t have one, place a board between your mattress and box spring.
Inquire with your doctor about recommended stretching exercises and whether any low-impact workouts are appropriate for you – frequent safe activity can assist with back discomfort.
If your doctor approves, get a mild pregnant massage.
Do not take any medications without first consulting your doctor.
Back discomfort might sometimes indicate the beginning of labor or a urinary tract infection (UTI). Talk to your doctor if you have any questions or concerns, significant discomfort, pain that isn’t going better, or other symptoms.
Remember that due date calculator, birth date calculators, and pregnancy calculators can help you learn more about your estimated due date and pregnancy timeline, but they are not a replacement for medical advice. You should always notify your health care provider that you are pregnant. Sometimes an ultrasound will be needed to date your pregnancy.
