Back pain is common in pregnancy. Almost 70% of pregnant women have complained about back pain.
There’s plenty you can do to ease the discomfort of back pain and prevent it from turning into a long-term problem.

Lower back pain is a dull pain, which you feel when you bend forwards. It restricts your ability to move lumbar vertebrae. It may make some activities difficult:

  • Getting up from a sitting position
  • Turning over in bed
  • Walking for a long time
  • Lifting & carrying weight

Your back may feel sorer towards the end of the day. This is because muscles get tired & your ligaments stretch slightly from the weight of body and baby.

Preventing and caring For backach in pregnancy

Exercising :

  • Exercising through pregnancy help to ward off back pain & reduce its severity.
  • Check with your doctor before beginning any exercise program.
  • Start exercising slowly, to begin with, for one week & slowly build up to 150 minutes a week.
  • Exercise also improves your posture, which helps support the increasing weight.

Good posture :

  • Be careful how you bend, stretch and lift in everyday life.
  • If you have to carry weight, hold it close to your body.
  • Bend your knees rather than your back, while lifting weight.
  • Do not slump when sitting.
  • Avoid staying in the same position for long period.
  • Arch your back periodically, as much as it’s comfortable.
  • Take regular rest breaks.
  • Use a cushion to support the lower back.

Care while getting out of bed :

  • Bend your legs at knees and hips when you roll to the other side
  • Use arms to push yourself up.

Massage :

  • Massage soothes tired, aching muscles, and may help to ease the pain.
  • Ask your husband or friend to gently massage your lower back and muscles in your back.

Maternity pillows :

  • Sleeping on your side with a pillow under your tummy may help.
  • Sleep on your side in the second and third trimesters

Alternate with heat and ice :

  • A bath, hot water bag can help to ease discomfort.
  • You may use a cold compress or ice cubes wrapped in a hand towel.

Relieving backache of pregnancy

Yoga :

  • Yoga is movement-based strength and flexibility practice and the best choice for relieving back pain.
  • It helps improve posture and tone the physical body in preparation for the birthing process.

Meditation :

Meditate by listening to calming music or guided audio. It elicits a biological “relaxation response,” and helps relieve back pain.
A simple technique is to focus on breathing mindfully, inhaling and exhaling deeply.

Swimming :

Swimming is recommended, it takes the pressure off the spine & helps decompress your spine, and tone your legs, arms, and back and core muscles

Sleep Support :

Support your back and prevent pain

  • Fold a thick towel & place it perpendicular to the body at waist level.
  • Sleeping on the side with a pillow between your knees help.
  • Sleeping flat on your back is not good for your back and for the baby, body pillows are helpful.

Wearing a maternity belt

A maternity belt is supportive & helps hold up the belly so the lower back isn’t too strained.

Wearing the proper shoes :

Do not wear high-heeled footwear, as they increase the curvature of the back and cause backache.

Experiment with hot and cold :

  • ICE : For acute back pain in the first 48 to 72 hours, apply an ice pack for 15 minutes to ease swelling and pain.
  • HEAT : After the acute phase, use heat to enhance circulation and lessen lingering aches.

Take Good Care Of Your Health – Stay Healthy Fit and Comfortable