Back pain during pregnancy is a common complaint — and it’s no wonder. As you are developing pregnancy and your baby grows, it creates additional weight that your back must support. Your center of gravity will gradually move forward as your uterus and baby grow, which causes your posture to change. Poor posture, excessive standing, and bending over can trigger or escalate the pain you experience in your back.
Here are our 5 tips to relieve your back pain during pregnancy:
1.Maintain good posture. It’s really important that you maintain good posture during pregnancy as standing tall will take the pressure off your already strained back. Always stand up tall and straight with your shoulders back – as if trying to get your head to touch the ceiling, straighten your upper back so that your ear, shoulder and hip are aligned, tuck your pelvis under using the pelvic tilt. When sitting make sure your back is supported by a small pillow in the curve of your spine to encourage you to sit up straight.
2. Wear the proper shoes. Footwear is very important during pregnancy. A key element is to keep shoes broad with a low heel. Too high a heel can stress the lower back by increasing the arch in the back too much and the probability of falling over is also higher when pregnant. Wedge shoes are a good compromise and also a runner type shoe is good to wear around the house as they give good support and shock absorbency. Foot size may also change during pregnancy, especially around the fifth/sixth month, so this is important to bear in mind and wear the appropriate fitting shoes.
3. Lift properly. Take care when lifting, even the smallest of objects, bend your knees & hips keeping your back straight and draw in the lower tummy which aids in supporting you. Know your limits and it is okay to ask for help. It is essential! Also take care loading & unloading the dishwasher and washing machine. Apply the same principles for lifting and if necessary kneel down on both knees. It may take a little longer but it is better for your back and pelvis.
4. Sleep on the side and not on the back. The best sleep position during pregnancy is “SOS” (sleep on side). Even better is to sleep on your left side. Sleeping on your left side will also increase the amount of blood and nutrients that reach the placenta and your baby.Keep your legs and knees bent, and put a pillow between your legs.
5. Try some physical activities that can relieve back pain such as Prenatal Yoga. Yoga, a movement-based strength and flexibility practice with roots in ancient India, is one of the most popular techniques women turn to for pain relief, and prenatal yoga is a top choice among pregnant women whose backs, ,joints, and nerves are hurting under the weight of pregnancy. Prenatal yoga also tackles emotional stress with deep, mindful breathing exercises that can strengthen and empower. Plus, yoga practice can help you sleep better and relax your mind and muscles.