Back pain is an issue, during pregnancy that impacts around 50 to 70 percent of mothers due to hormonal shifts and the added weight and strain on the spine from changes, in posture. To alleviate this discomfort and prevent symptoms during pregnancy like pain requires a mix of proper medical attention and lifestyle adjustments.
Top 7 Ways to Overcome Back Pain During Pregnancy
1. Maintain Good Posture
During pregnancy as your belly grows and your body shifts its balance gradually changes too; this can lead to added strain on your lower back according to obstetricians and gynecologists advice. They recommend keeping posture by standing with shoulders relaxed and knees slightly bent and if you have to stand for long periods consider using a footrest to elevate one foot for extra comfort.
2. Wear Supportive Shoes
Avoid shoes with heels, for better comfort and support, for your feet and back.
3. Use Proper Lifting Techniques
When picking up objects, from the floor remember to bend your knees and maintain a back; avoid stooping at the waist and rely on your leg strength, than your back muscles to lift things up.
4. Prenatal Yoga & Exercise
Incorporating stretching exercises and prenatal yoga classes or choosing activities, like swimming can help strengthen the muscle groups that support your bones during pregnancy. Experts also highlights that sticking to a workout routine while pregnant could ease back pain and improve health and well-being.
Also Read : Back pain in pregnancy: 7 tips for relief
5. Apply Heat or Cold
Putting a pack, on your back can help decrease inflammation, and relieve muscle soreness effectively. Remember to wrap the cold object in a towel to prevent skin irritation.
6. Use a Pregnancy Pillow
When you lie on your side and place a pillow, between your knees it can align your body. Relieve pressure, on your back muscles. Try using a pregnancy pillow for support to ensure comfort and enhance well-being.
7. Consider Physical Therapy
If you are experiencing long-lasting pain, it’s best to seek advice, from your doctor. A prenatal care specialist, in therapy can create a program of exercises and treatments to help you safely deal with discomfort.
In Short
Experiencing pain during pregnancy, is quite normal. It can be managed effectively, by staying active and being mindful of your posture, while utilizing tools. These approaches can alleviate discomfort and provide support throughout your pregnancy journey.
