Back Pain During Pregnancy: 4 Tips For Relief

Since your baby is growing inside you, its getting tough on your back. Most pregnant women experience back pain, usually in the second half of pregnancy. There are many possible reasons why back pain happens. Here are some of the more likely causes:

  • Posture change
  • Muscle separation
  • Hormone changes
  • Weight gain
  • Emotional Stress

Your back pain will likely ease out gradually, in the meantime try these :-

1. Sleep on your side

The best position for sleeping while pregnant is on your side, with a pillow between your knees. This takes pressure off your lower back. Try using a pregnancy pillow to make sleeping more comfortable. Or put a pillow between your knees and another under your belly. Ask your doctor about recommended stretching exercises and if any low-impact exercises are safe for you — regular exercise can help with back pain.

2. Consider Stretching at home

Here are a few ways you can crack your back through stretches:
Cobra or child’s pose.
Rocking stretch.
Slow crunch.
Leg-over-leg stretch.
Using an exercise ball.
Sit and reach stretch.

3. Wear the right footwear

Get the right gear. Wear low-heeled — not flat — shoes with good arch support.

4. Heat and Cold

Applying heat and cold to your back may help. If your health care provider agrees, start by putting cold compresses (such as a bag of ice or frozen vegetables wrapped in a towel) on the painful area for up to 20 minutes several times a day. After two or three days, switch to heat — put a heating pad or hot water bottle on the painful area. Be careful not to apply heat to your abdomen during pregnancy.

Quick Tip

  • If you need to pick something up from the ground, use your legs to squat rather than bend over.
  • Don’t wear high-heeled shoes.
  • Don’t sleep on your back.
  • Wear support shoes
  • Be sure to consult your doctor before taking pain medications
  • Don’t stand for long hours

A baby fills a place in your heart that you never knew was empty.


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