Lots of pregnant women have to deal with the daily discomfort of back pain during pregnancy because of a change in hormonal distribution, balance and weight. It is possible for them to manage the pain by changing their posture and making use of simple exercising techniques, which can also be beneficial in strengthening the back for delivery. Here are some ways that can prove to be immensely helpful in reducing and preventing back pain:
- The strain on your spine can be reduced when you are careful in selecting your shoes. It is best to opt for low-heeled and athletic shoes as they have a good arch support.
- If you have to stand for a length of time, it is best that you place one foot on a low stool for preventing pain in your buttocks and lower back. For the entire time that you have to stand, you can alternate your feet on the stool so that one foot doesn’t have to deal with the weight. This will be beneficial in keeping your back in a neutral position because it usually tilts your pelvic forward. If you have been sitting for long periods of time and suffer from lower back pain, this technique can be helpful in that situation too.
- In your first trimester, you can strengthen the pelvic and reduce lower back pain by performing pelvic tilts. In order to do them, you need to lie on your back, keep your feet flat and your knees bent. Start rocking back slowly and tighten your buttocks and stomach while pushing your lower back and pelvis into the floor. The pose should be held for 2 seconds and then released. Repetitions of 10 should be done for two to three sets.
- You should lie on the floor on your side and strengthen your buttocks and hip muscles by doing leg lifts. You should lift your legs for about 8 to 10 inches from the floor and tighten your buttocks and thigh muscle. The pose should be held for about 3 to 5 seconds and then lower the leg. Do 5 reps and roll over to do the same with the other leg. Gradually start doing 10 reps per leg.
- If you are suffering from lower back pain when in bed, you can choose to sleep on your side and keep a pillow between your legs. Keeping a thin pillow under the abdomen during the second or third trimester may also prove to be helpful.
- You can provide your back with added support by wearing a maternity support belt. Back pain that occurs because of walking and standing for long periods can be reduced by this belt as well as pain experienced when lying in bed.
- Swelling and muscle strain of the back can be reduced by applying heat and ice packs alternatively for 10 to 15 minutes. Ensure that you give your back a break daily by setting aside some time for relaxing and putting your feet up.
These measures are excellent for pregnant women when they encounter back pain.