Almost every pregnant woman complains of back pain at
some point, but there are many remedies to ease back pain during pregnancy.
Read on to know the causes of backache in pregnant women and how the correct
posture and sensible weight gain can minimize back
Backache is a common pregnancy
complaint. During pregnancy, your body is making
adjustments for the baby growing within. The excess hormones during pregnancy
relax and loosen up the joints in your pelvis to allow for a smooth
normal delivery. Along with your huge stomach, your body is bound to
be slightly off-balance and all these changes can result in strained back
muscles and pain during pregnancy. The good news is that there are certain
remedial measures you can take to get relief.
Tips for relief from low back pain during pregnancy
- Try to maintain good posture β
You are gaining weight because your baby
is growing and this shifts your gravity forward. To compensate for this, your
body automatically leans backward, thereby putting pressure on your lower back,
causing pain. If you have to stand or sit for long periods, consider resting
your feet on a low step stool and taking frequent breaks. To maintain a good
posture, keep the following in mind:
Sit with your back
straight and supported
Keep your shoulders
back and relaxed
Hold your chest high
Do not lock your knees
- Get the right footwear β
While avoiding high heels is necessary
when you are pregnant, wearing just any pair of flats is also not recommended.
Select shoes which provide good arch support.
- Avoid heavy lifting β It is recommended that pregnant women avoid lifting
anything heavy. However, if you do need to lift something, avoid bending from
your waist or lifting with your back. It is good to squat down, bend your knees
and then lift in order to prevent exerting unnecessary pressure on your back.
- Sleep on your side β There are many benefits of sleeping on your side
during pregnancy. It is advised to sleep with your knees bent. You can also use
support pillows under your belly, between your knees and behind your back in
the latter half of your pregnancy to provide adequate support to your
- Physical activity β Learn and practice some prenatal yoga and other
exercises recommended for pregnant women. Regular exercise and physical
activities will strengthen your back which will be of additional benefit for
you at the time of childbirth.
- Use hot water bags or icepacks β
You can get relief by applying hot or
cold fomentation. Try using hot water bags or ice packs on your back to get
relief. Rubbing your back gently might also help.
- Consider some other natural therapies β
Researchers are of the opinion that
acupuncture is of great help in relieving back pain during pregnancy. Apart
from this, some women found relief by opting for chiropractic treatments.
However, you need to consult your doctor before opting for any therapy.
When to consult your doctor
An average level of lower back pain is
common during pregnancy and you may find relief from following the above tips.
However, if you are experiencing severe back pain, it can be an indication of
something going wrong (preterm labour, for instance). Do not take any
medication without consulting your doctor. If your backache is accompanied with
fever, vaginal bleeding or a burning sensation at the time of urination, you
should consult your doctor
Why is backache such a common complaint during
pregnancy? What steps can pregnant women take to prevent or reduce lower back
pain? What remedial measure can pregnant women take to ease back pain?