Pregnant women usually suffer from backaches. You don’t have to worry about it! In this blog, I will give you some tips to prevent backaches during pregnancy.
The ligaments in the body soften and stretch naturally during pregnancy to prepare for labour. It can cause back pain by straining your lower back and pelvic joints. It is extremely common as 50% to 70% of all women experience back pain during pregnancy. However, you do not have to suffer from it. Here are the most effective tips to prevent backaches during pregnancy.
Tips To Prevent Backache In Pregnancy
Take Care Of Your Feet
Take good care of your feet by avoiding wearing heels or flats with insufficient arch support. Women often wear compression socks to prevent blood from pooling in their legs.
Monitor your posture
During pregnancy, the back muscles are already under stress, so don’t add to it by slumping when sitting. Use a pillow to support the lower curve of your back and rest your feet on a footrest when sitting for a long time. If you must stand for a long time, place one foot on a stool or box, or use a support belt designed for pregnant women.
In case you sleep on your side, place a pillow between your knees to relieve stress on your lower back.
Lifting objects
Avoid lifting heavy objects. Ask for help if necessary.
It’s also crucial to understand your limitations. When lifting a tiny thing, squat down and raise it with your legs. Don’t lift it with your back or bend at the waist.
Stress reduction
Back muscles can become tense due to emotional stress. If you’re feeling anxious, talk to a friend or counsellor about it, or try meditation or a stress-reduction class.
Physical Activity
Regular physical activity can help your back stay strong and ease back pain during pregnancy. Try mild exercises like walking or water exercise after getting your doctor’s permission. A physical therapist can also suggest some stretches and exercises that may be beneficial.
It’s a good idea to stretch your lower back. Rest your head in line with your back on your hands and knees. Slightly round your back and pull your stomach in. Hold for a few seconds before relaxing your stomach and back, trying to keep your back as flat as possible.
Note: You must ask your doctor before starting any stretching exercises.
Consider Complementary Therapies
According to some studies, acupuncture may help relieve back pain during pregnancy. Chiropractic treatment may also be beneficial for some women.
If you’re thinking about trying complementary therapy, talk to your doctor first. Make sure the chiropractor or acupuncturist knows that you are pregnant.
When Should You Consult A Doctor?
Consult your doctor if you experience severe back pain during pregnancy or if it lasts longer than two weeks. The doctor may prescribe acetaminophen or alternative treatments, such as acupuncture.
Back pain during pregnancy could indicate preterm Laboure or a urinary tract infection, so keep that in mind. If you suffer from backaches along with fever, vaginal bleeding, or burning when urinating while pregnant, consult a doctor immediately.
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