It is regular to have back pain or irritation during pregnancy, particularly in the beginning phases.
During pregnancy, the tendons in your body normally become softer and stretch in anticipation of labor. This can squeeze the joints in your lower back and pelvis, which be able to cause back pain.
Treatments for back pain in pregnancy
If you feel chronic back pain after becoming pregnant, your pain will probably gradually subside before you give birth.
For Avoiding and easing back pain in pregnancy Try these tips :
1. Regular exercise strengthens muscles and increases flexibility. This can ease the stress on your spine. Safe exercises for most pregnant women include stationary cycling, walking, and swimming. Ect
2. when lifting or picking something off the ground, bend your knees and keep your back straight.
3. do not lift heavy objects.
4. also, try to balance the weight between two bags when shopping.
5. Keep your back straight and well supported when sitting – look for maternity pillows.
6. Move your feet when turning to avoid twisting your spine.
7. Wear flat shoes to distribute your weight evenly.
8. get enough rest, especially later in pregnancy.
9. Have a massage or hot bath.
10. go to a back care group or individual class.
11. Improve your posture. Slouching puts a strain on your spine. So using good posture to work, sit or sleep is a good choice. For example, sleeping on your side with a pillow between your knees will relieve your back. When sitting at a desk, place a rolled-up towel behind your back for support; rest your feet on a stack of books and sit upright with your shoulders back. Wearing a support belt can also help.
Moreover, there are many suggestions for avoiding back pain like ;
1. Try not to lift anything that weighs more than a few pounds. If you have to pick up something heavy (or a small person), make sure you lift it properly. Don’t bend at the waist; instead, bend your knees, squat down, and lift with your legs, not your back.
2. Do not sit or stand for long periods of time. If you can’t get around it, use a box or stool to support one foot when standing or both feet when sitting. If you must stand for long periods of time, be sure to take frequent breaks.
3. Sit in ergonomic chairs with a supportive back or place a small pillow on your lower back. And try to sit up straight.
4. Stand up straight. Resist the urge to push your belly far forward.
5. Apply a hot towel, hot water bottle, or heating pad to the lowest setting.
6. Wear an abdominal support garment or maternity pants with wide elastic bands that fit under your belly.
7. Do not wear high heels. Low heels and good arch support are the way to go.
8. Get a firm mattress or place a board between your mattress and box spring.
9. Sleep on your side with at least one knee bent. Try using a pregnancy pillow to sleep more comfortably. Or place one pillow between your knees and another under your belly.
10. Ask your doctor about recommended stretching exercises and whether low-impact exercises are safe for you – regular exercise can help relieve back pain.
11. Get a gentle pregnancy massage if your doctor says it’s okay.
12. Don’t take any medications without consulting your doctor first.
