Back pain during pregnancy is normal, and 50% to 75% of pregnant women experience it at one point in their pregnancy. It is only natural for you to feel an ache in your back as your body is going through some changes. You are gaining weight, your center of gravity changes, and your hormones are relaxing the ligaments in the joints of your pelvis in preparation for labour.
There are plenty of remedies that doctors and health practitioners recommend to help ease pregnancy-related backache, or even make it go away entirely. Here are some tricks you can try to relieve back pain while your body does the most important job: growing your baby!
1. Practice good posture
As your baby grows, your center of gravity moves forward. To avoid falling forward, you are balancing yourself by leaning back, which can strain the muscles in your lower back resulting in back pain during pregnancy. Hence, keep these principles of good posture in mind:
- stand up straight and tall
- keep your shoulders back and relaxed
- hold your chest high
- don't lock your knees
When you stand, use a comfortable wide stance for the best support. If you must stand for a long while, rest one foot on a low-step stool and take time for breaks always. Also, take good care of your posture when you sit. Choose a chair that supports your back, or put a small pillow behind your lower back.
2. Use the right gear
Wear low-heeled shoes, not flat, with good arch support. Do not wear high heels as they can further shift your balance forward and cause you to trip and fall. For extra support, you might also want to consider wearing a maternity support belt.
3. Sleep on your side
Sleeping on your side is important as the pregnancy develops past the first trimester as it helps optimize blood flow to your baby. Keep one or both knees bent. You might want to consider having a maternity pillow between your bent knees, under your abdomen, and behind your back.
4. Get a prenatal massage
A certified prenatal massage therapist can help you get quick relief when the backache is acute. Studies have shown that aside from relieving pain, going for prenatal massage regularly can help ease depression and anxiety during pregnancy.
5. Lighten your load
When lifting a small object, squat down and lift with your knees and hips rather than your back to prevent back pain. It is generally best to limit the weight you lift and carry. It is vital to ask for help when you need it. Remember to give yourself and your back a break once in a while!
Also, it is important to consult your doctor or health care provider if you have severe back pain during pregnancy that interferes with your daily activities or is associated with fever, chills, weight loss, weakness, or sensory issues.
