How to treat Back Pain During Pregnancy

 Backache — with soreness, stiffness, and pain — is one of the most common pregnancy symptoms. And, unfortunately, backache often starts early on in your pregnancy and persists (or worsens) until you give birth (when Pregnancy Backache is replaced by Postpartum Back Pain).

As your belly gets bigger throughout your pregnancy, your lower back curves more than usual to accommodate the load, resulting in strained muscles and, you guessed it, pain. In addition, your growing uterus shifts your center of gravity forward, putting even more pressure on your lower back. Add to the mix a hormone called relaxin, which causes your ligaments to stretch and joints to loosen, and you've got one aching back.

What You Can Do About It

• Watch your posture when you're sitting, which puts more strain on your spine than anything else. At home and at work, make sure the chairs you use most provide good support, preferably with a straight back, arms, and a firm cushion. Use a footrest to elevate your feet slightly, and don't cross your legs; that can cause your pelvis to tilt forward, exacerbating those strained back muscles.
• Sleep on your side, not your back. Keep one or both knees bent. It might also help to place one pillow between your knees and another under your abdomen, or use a full-length body pillow.
• Wear the right shoes — and leave the Manolos for Carrie Bradshaw. Extremely high heels are out — as are completely flat ones. Experts recommend a 2-inch heel to keep your body in proper alignment. You might also consider orthotics, orthopedic shoe inserts designed for muscle support.
• When lifting a small object, squat down and lift with your legs. Don't bend at the waist or lift with your back. It's also important to know your limits. Ask for help if you need it.
• Think good thoughts. A calm mind leads to a looser back. You can also try some yoga, which will relax both your mind and your back.
• Take a warm bath (ask your partner to draw it for you). Or turn the shower head to pulsating and enjoy the back massage.
• If pain is significant, ask your practitioner about physical therapists, alternative medicine specialists (such as acupuncturists), or chiropractors who might be able to help.
• Use a heating pad to apply heat to your back, or alternate ice packs with heat. Rubbing your back also might help. Better yet, ask someone to rub your back for you or schedule a professional prenatal massage.
• Regular physical activity can keep your back strong and may actually relieve back pain during pregnancy. With your health care provider's OK, try gentle activities — such as walking or swimming.You might also stretch your lower back. Rest on your hands and knees with your head in line with your back. Pull in your stomach, rounding your back slightly. Hold for several seconds, then relax your stomach and back — keeping your back as flat as possible. Gradually work up to 10 repetitions. Ask your health care provider about other stretching exercises, too.
• Take breaks by walking or standing and stretching at least once an hour. Sitting too long can make your back hurt even more.

READ MORE:

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How to treat Back Pain During Pregnancy

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Discomforts of pregnancy and how to handle them

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