Back pain during pregnancy is a common complaint. Pregnancy and back pain go hand-in-hand. These back pains occur as a result of the weight gain and a shifting center of gravity. This pain can be unbearable for pregnancy especially during the third trimester and they can’t be taken away completely.
The good news is there are ways to manage and relieve this pain until childbirth. Follow these simple tips to help manage this pain.
1.Practice Good Posture
As your baby grows, your center of gravity shifts forward. To avoid falling forward, you might compensate by leaning back which can strain the muscles in your lower back and contribute to back pain during pregnancy.
When you stand, use a comfortably wide stance for the best support. If you must stand for long periods of time, rest one foot on a low step stool and take time for frequent breaks. Good posture also means sitting with care. Choose a chair that supports your back, or place a small pillow behind your lower back.
2.Sleep On Your Side
Sleep on your side, not your back. Keep one or both knees bent. Consider using pregnancy or support pillows between your bent knees, under your abdomen and behind your back.
3.Bend Your Knees When Picking Up
Bending at the knees when retrieving items on the floor significantly reduced the strain in my lower back.
4. Prenatal Yoga
Yoga helps you relieve the pains you’re feeling and you get to sleep better. Prenatal yoga is one of those helpful tips to relieve back pain.
5. Include Regular Physical Activity In Your Routine
Regular physical activity can keep your back strong and might relieve back pain during pregnancy. With your health care provider, you can try gentle activities such as walking or water exercise. A physical therapist also can show you stretches and exercises that might help.