6 Ways to relief back pain during pregnancy

Back pain during pregnancy is a common problem and it is not surprising. However, it still deserves attention and requires adequate care. As per estimates, nearly 50% to 80% women experience back pain at some stage of pregnancy. The pain can range from mild pain being associated with only some activities to acute pain that can become chronic. The pain is usually observed in the lower back. In most cases, the pain is observed during the fifth to seventh month of the pregnancy. However, it may start as early as third month. 

As the pregnancy progresses, you gain extra weight and the center of gravity for your body changes. The growing uterus stretches out and weakens abdominal muscles, which can also lead to back pain. The growing uterus may also press a nerve which may result in back pain. Your hormones are also relaxing the ligaments in the pelvis region.

1. Maintain good posture

As the growing uterus shifts your center of gravity forward, you may tend to compensate that by leaning backwards. This can strain your lower back muscles. Right standing and sitting posture is important to avoid worsening of pain. Stand straight and tall and hold your chest high. While sitting also, makes sure to have a chair with good back support. Use a small cushion or pillow to support your lower back while sitting.

2. Comfortable shoes and clothing

Wear low-heeled shoes with good arch support to avoid extra strain on your back. Comfortable clothing is also important to prevent extra pressure on the back muscles.

3. Exercise

Gentle exercises like stretching, squatting and yoga are extremely beneficial to alleviate pain in the back. Physical activities like walking and water exercise can keep your back strong. Exercise also promotes blood circulation and decreases your sensitivity to any sensation of pain. Exercises releases happy hormones (endorphins) in your body that actually keep you happily distracted from pain.

4. Yoga

Yoga comes with several benefits. Pre-natal yoga class is one of the best ways to stretch your muscles, alleviate stress and clear your mind. Yoga postures can help in loosening hamstring and gluteus muscles that can cause serious back problem. Cat stretch is another good exercise for lower back pain. To perform this exercise, lie down on your hands and knees; stretch your back with your spine reaching towards the ceiling. Arch your back with your tummy reaching towards the floor. This exercise can be performed only during early pregnancy. In later stages of pregnancy, sit straight with your hands on your knees and arch your back until you feel the stretch.

5. Massage

Pre-natal massage is not just an ideal way to relieve pregnancy related back pain, but also a perfect way to pamper yourself. Massages can also prevent future back pain as they reduce stress and tension in the muscles. Enlist the services of your spouse to give you a relaxing back massage that will alleviate pain to a greater extent.

6. Consider complementary therapies

Alternate therapies when practised by licensed practitioners, is safe and effective during pregnancy. Research has suggested that acupuncture can help relieve back pain during pregnancy. Chiropractic care also provides relief from lower back pain. Unlike conventional medications that are to be avoided during pregnancy, these modalities of care are effective and without any side effects. However, talk to your health practitioner prior to opting for any complementary therapy.