How to Minimize Back Pain While Pregnant

Most pregnant women suffer from back pain at some stage, states Baby Center, an award-winning pregnancy and parenting website. It may be linked to factors such as a change in posture as your growing uterus pushes your center of gravity forward, the extra weight you are carrying and a surge in hormones that loosens your muscles and affects the level of support your back receives. It may not be possible to eliminate back pain during pregnancy entirely, but you can try many things to manage and minimize it.

Things You'll Need

  • Support belt
  • Sleep-aid pillow
  • Hot water bottle or cold pack

Instructions

    • 1

      Be aware of how you move and use your body during pregnancy to reduce back pain. If you need to pick something up off the floor, squat instead of bending over at the waist to retrieve it. Wear shoes that provide good support. Avoid high heels. Sleep on your side to take some of the pressure off your back. Rest frequently, keeping your feet elevated as much as possible.

    • 2

      Undertake gentle exercise. You might be tempted to do as little as possible to minimize back pain, but it's better to keep moving, says Baby Center. Consider walking and prenatal yoga to build up your muscles; swimming to strengthen your abdomen and lower back. Ease lumbar pain (pain in the lumbar vertebrae area of your lower back) with pelvic tilts. Position yourself on your hands and knees, with your arms shoulder-width apart and your knees hip-width apart. Straighten your arms without locking your elbows. Pull your buttocks underneath you and curve your spine as you inhale. Relax back into a neutral position as you exhale. Repeat several times, at a pace that feels comfortable.

    • 3

      Purchase a support belt and a sleep-aid pillow. Wear the support belt under your lower abdomen while walking to bear some of the weight you are carrying and reduce pressure on your back. Place a sleep-aid pillow under your knees in bed to help keep your joints aligned and relieve your pressure points.

    • 4

      Apply heat or cold to your back for short-term pain relief. Soak in a warm bath or hold a hot water bottle against your back. Try using a cold pack if heat doesn't seem to be working for you. Ensure to cover the bottle or pack to protect your skin.

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