Many pregnant women have backaches as their bellies grow bigger and their muscles and spine strain to carry the extra weight due to the forward shifting of their center of gravity. During pregnancy, the hormone relaxin, causes the loosening of ligaments throughout the body which is great for childbirth but in the months leading to that, it makes pregnant women less stable and more prone to injury.
Here are some ways to help ease your back pain:
- Try not to lift anything that weighs more than a few pounds. If you have to pick up something heavy (or a small someone), make sure to lift correctly. Don’t bend down at the waist — instead, bend at your knees, squat down, and lift with your legs, not your back.
- Don’t sit or stand for long periods, use a box or stool to prop up one foot when standing or both feet when sitting. If you must stand for a long time, make sure to take frequent breaks.
- Sit in chairs with supportive backs or put a small pillow at the small of your back. And try to sit up straight.
- Stand up straight. Resist the urge to push your belly far forward. Good posture is important.
- Apply a warm towel, warm water bottle, or heating pad on the lowest setting to your lower back.
- Wear an abdominal support garment or maternity pants with wide elastic bands that fit under the belly.
- Don’t wear high heels. Shoes with low heels and good arch support are the way to go.
- Sleep on your side, with at least one knee bent. Try using a pregnancy pillow or a peanut ball to make sleeping more comfortable. Or put a pillow between your knees and another under your belly.
- A firm mattress is best. If you don’t have one, you can try putting a board between your mattress and box spring.
- If your provider gives you permission stretching exercises and if any low-impact exercises are good for you — safe regular exercise can help with back pain.
- Get a gentle pregnancy massage if your provider approves it.
- Avoid crossing your feet and or legs . With will decrease your circulation
- Do not take any medicines without checking with your provider.
- Back pain maybe sign of something else going on, like labor starting or a urinary tract infection (UTI). If you have any questions or concerns, severe pain, pain that isn’t getting better, or other symptoms, get medical assistance.