How to Alleviate Back Pain During Pregnancy

Pregnancy will change a woman’s body in more than one way. As your baby grows inside your uterus, you will gain weight, and your center of gravity will shift. Your body will also release hormones that help loosen your joints and ligaments, slowly preparing you for birth.

Unfortunately, these changes often result in terrible back pain for future moms. If like many pregnant women, you are suffering from back pain.  Follow these different tips on how to alleviate back pain during your pregnancy:

1. See a chiropractor or a massage therapist

If you feel like you cannot alleviate your back pain alone, you should schedule an appointment with a professional. A chiropractor can help relieve your pain, align your spine, prevent joint injuries, and help restore movement in your back, shoulders, and neck.

A massage therapist will massage your muscles and your body’s soft tissues, helping you relax while treating your pain. However, before you get a massage, it might be best to speak with your doctor, especially if your pregnancy is considered high-risk.

2. Get some relief with ice or heat application

Ice or heat application could provide you with some relief and won’t risk causing any harm to your baby. Simply get a heating pad or a cold compress, and apply it to the painful area for at least a few minutes.

Instead of a cold compress, you could apply an ice pack or a bag of frozen peas to your painful back. Just wrap it in a towel so the ice will not be pressed directly on your skin. It’s up to you to determine if you get more relief from cold or heat.

3. Exercise regularly to strengthen your muscles

Do you have a regular exercise routine? If so, exercising can alleviate back pain during pregnancy. If you are not used to exercising regularly, you should find a way to move your body a little more each day, even if your back hurts.

Exercising will help strengthen your muscles, and in turn, your muscles will be more effective at supporting your joints, even as they have been loosened to prepare you to give birth to your baby. Doing some exercise will also help you feel better. It will gradually improve your posture and lift your mood.

4. Make efforts to improve your posture

Do you slouch because your back hurts more than usual during your pregnancy? Or perhaps you have struggled to improve your poor posture but now find it more difficult than usual.

If you can sit up and stand up straight, your back should be less painful. Gentle stretches could help correct the situation, but you could also wear a belly band to improve your posture and align your spine properly.

A belly band will also help support your belly so you can be more comfortable as you move through each day.

5. Sleep with a body pillow for support

Learning how to alleviate your back pain during pregnancy is primordial if you want to sleep well at night.

Many pregnant women feel less pain if they sleep on their side with a pillow between their knees. Of course, nothing stops you from placing an ordinary pillow between your knees to relieve your back pain and feel more comfortable. But you could also get a pregnancy pillow.

These large pillows help align your back while supporting your head, hips, and knees.

6. Try acupuncture to ease your pain

Whether you are familiar with acupuncture or just curious about it, you could schedule an appointment with an acupuncturist.

Those tiny needles inserted into your skin could help relieve your aches and pains, including back pain. They could also help relieve stress, anxiety, depression, and nausea and perhaps even help reduce labour pain.

Once again, even though acupuncture is generally considered safe for pregnant women, you should first speak with your doctor before trying this alternative treatment.

7. Ask your doctor which medication you could take

Painkillers are usually a quick and effective way to alleviate back pain and other minor aches. However, pregnant women must be careful before taking any medication. Some types of pills could be risky for the health of their developing fetus.

Acetaminophen pills, such as Tylenol, are generally considered safe. Other painkillers such as Advil should be avoided, as they could cause possible complications for pregnant women and their babies. To be safe, speak with your doctor before taking any medication to relieve your back pain.

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