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7 Tips to Alleviate Back Pain During Pregnancy

by Julie Nealon | December 4, 2018

Back pain is very common during pregnancy. You’re gaining all that weight, your center of gravity has changed, and your hormones are relaxing the ligaments in your pelvis. Here are seven ways to ease back pain during pregnancy.

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Ways To Ease Back Pain During Pregnancy

Good Posture is the Key

As your baby, and tummy gets bigger, your center of gravity shifts forward. To prevent yourself from falling forward, you might find that you’re leaning back — which will strain the muscles in your lower back and cause back pain.

Stand up straight and tall.
Hold your chest high.
Relax your shoulders and back.
Don’t lock your knees.

If you must stand for long periods of time, rest one foot on a low step stool — and take frequent sit-down breaks.
Sit in a chair that supports your back, or place a pillow behind your lower back.

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Get the Right Gear

Try to wear shoes with a low heel and good arch support. Stay away from high heels, they can further shift your balance forward and cause you to fall.

Some women find that wearing a maternity support belt is helpful.

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Lift with your Legs

When lifting something, squat down and lift with your legs. Don’t bend at the waist or lift with your back.

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Sleep on your Side

Sleep on your side, not on your back. Bend one or both knees. A pregnancy or support pillow between your bent knees, under your abdomen and behind your back can also help alleviate back pain.

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Heat, Cold or Massage

Massage the lower back. Apply a heating pad or ice pack, or alternate the two.

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Excercise

Regular exercise can keep your back strong and might relieve back pain during pregnancy. Try gentle activities as long as it’s ok with your healthcare provider — such as walking or water exercise. Stretch your lower back. Get down on your hands and knees with your head in line with your Exercise. Pull in your stomach, rounding your posterior slightly. Hold for a few seconds, then relax your stomach and back, keeping it as flat as possible. Gradually work up to 10 repetitions.

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Alternative Medicine

Acupuncture can sometimes relieve back pain during pregnancy. Chiropractic treatment can also provide comfort for the pain. If you’re thinking about using a complementary therapy, discuss it with your health care provider, as there’s not a lot of research. Make sure you tell the chiropractor or acupuncturist that you are pregnant.

Back pain could be a sign of preterm labor or a U.T.I.(urinary tract infection)  If you have back pain during pregnancy that’s accompanied by vaginal bleeding, fever or burning during urination, contact your healthcare provider immediately.

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