Written on 14 August 2018
Of all the problems faced by women during pregnancy, back pain is among the worst. If you are also suffering from back pain during your pregnancy, here are 13 effective ways to manage and reduce it.
Light exercise makes a lot of difference in strengthening your back muscles and alleviating back pain. But make sure you don’t exert yourself too much or indulge in any heavy exercises.
Simple activities like walking and swimming are also very effective for back pain.
Massage is time tested to relieve back pain during pregnancy. Request someone to massage your back gently to get relief from back pain and also get a soothing feeling.
Your choice of footwear is important. You should ditch your pre-pregnancy shoes and wear shoes that are comfortable and provide good stability and support.
Applying warmth is very effective in reducing back pain during pregnancy. Take a hot water bottle or warm cloth and place it on your back to get relief from pain. Ensure that you use warm water and it is not very hot or boiling.
A warm bath is another good way to reduce back pain and also make your back muscles less tensed.
You can also try prenatal yoga under professional supervision to get relief from back pain and also for reducing stress.
Sleep is very crucial in healing and pain relief. You should try to get at least 7-8 hours of sleep each night. Make sure that you sleep on a firm and back supportive mattress. You can also try sleeping on your side instead of back. You can also consider using pregnancy pillow.
You must avoid lifting heavy things and always squat down and lift with your legs if you are lifting light objects. Never bend at your waist to lift during pregnancy.
Some alternative therapies or treatments like acupuncture are also known to help relieve back pain. But you must consult with your doctor before starting any such treatment.
A maternity belt is useful in relief from back pain as it supports your back and relieves the pressure on back muscles.
Sitting with your feet up is effective in supporting the back and pain relief.
If you are not getting relief from any of the above methods, ask your doctor about some pain relief medicines that you can take.
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