Ways to Relieve Back Pain During Pregnancy

Unfortunately, back pain is a common symptom of pregnancy. Gaining weight, hormone fluctuations, and center of gravity changes are just a few causes of back pain. Here are the most recommended ways to relieve back pain while pregnant.

1. Posture Matters: Because your center of gravity shifts forward as your baby grows, you need to practice good posture. In order to do this- stand up straight and tall, hold your chest high, keep your shoulders back and relaxed, and don’t lock your knees. When standing, use a comfortable wide stand for the best support. If you must stand for long periods of time, rest your foot on a low step stool and take time for frequent breaks. Your posture while sitting is just as important. While sitting, be sure to choose a chair that supports your back or place a small pillow behind your lower back.
2. Wear the Proper Gear: While pregnant, opt for low-heeled shoes with good arch support and avoid flats and high heels. Wearing high heels can further shift your balance forward and cause you to fall more easily. You may also want to consider wearing a maternity support belt.
3. Be Careful While Lifting: While 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 understand your limits and to ask for help when needed. You don’t want to strain yourself too much during your pregnancy.
4. Don’t Sleep On Your Back: While sleeping can be uncomfortable in most positions while pregnant, try to avoid laying on your back. Sleep on your side, and keep one or both knees bent. A pregnancy support pillow between your bent knees, under your abdomen, and behind your neck can help ease your back pain.
5. Daily Physical Activity: Be sure to consult with your health care provider before participating in any exercises. Try gentle activities such as walking or swimming. A physical therapist can also show you ways to stretch and exercise while pregnant.
6. Know When to Contact Your Doctor: If you are experiencing back pain and can’t find relief with any of the above, or if the pain lasts longer than two weeks, you must speak with your physician. They may recommend medication such as acetaminophen or another treatment.

Back pain during pregnancy might be a sign of preterm labor or a urinary tract infection. If you have back pain during your pregnancy that’s accompanied by vaginal bleeding, fever, or burning during urination, please contact your healthcare provider immediately.

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