During pregnancy, it’s common to experience back pain due to a number of factors which place additional strain on the muscles of the back. Not only does moderate weight gain during pregnancy cause many women back pain, but also there is a change in posture and hormones which can cause the muscles and ligaments of the back to become sore or tense. There are some things that you can do to treat pregnancy back pain so you can enjoy your pregnancy more.
As you are going about your day, it’s important to maintain good posture, particularly when sitting or standing for long periods of time. The back has a tendency to sway inward due to the body’s natural center of gravity, so you may find that your lower back hurts more than usual. Try to keep your back as straight as possible, and lift your shoulders up when standing and support the back with pillows when sleeping or sitting to treat pregnancy back pain.
Back pain during pregnancy can also occur when the uterus is adjusting to the growth of the fetus, so you may experience pain in the lower back first and then in the rest of the back later on as the pregnancy advances. It’s important that you take time each day to stretch the back muscles and seek relief from ongoing aches by taking a low dose of acetaminophen with your physician’s approval only when the pain becomes unbearable. Try using a hot shower or heating pad alternating with a cold pack when pain flares up to reduce this sensation.
Massage therapy can be a very effective way to treat pregnancy back pain. Try using a local massage practitioner skilled in the art of pregnancy massage whenever the pain starts to get difficult to cope with, or ask your partner to gently massage your back with soothing massage oils in the areas in which pain is the worst. Massage can also help prepare you for the birthing process as it will teach you to relax during the most uncomfortable times of labor and delivery.
Keeping active throughout your pregnancy can also help with reducing pregnancy back pain. By taking a short walk each day and engaging in some low-impact aerobic exercise, you will keep the muscles in your back toned and flexible, which reduces back pain significantly. Try alternate forms of exercise, such as water aerobics, yoga and Pilates for a back that will be strong and resist painful episodes.
