How to ease back pain during pregnancy?

Back pain is one of the most common complaints during pregnancy. Back pain may be experienced during any point of pregnancy but as pregnancy progresses chances of getting or worsening back pains also increases. But with some basic measures and strategies one can prevent back pain. It is very important to understand why does back pain occurs during pregnancy, so that we can prevent it. During pregnancy various hormonal changes takes place due to which there comes laxity in ligaments and muscles leading to looser joint. Also the centre of gravity shifts forward due to weight of growing fetus. Additional weight of fetus and improper posture all these factors cause back pain during pregnancy. Follow proper ergonomic measures, especially during lifting. Bend at your knees rather than bending your spine to lift weight. Avoid high heels as it shifts centre of gravity more further .Have regular check on your posture while sitting, standing ,walking, and sleeping as well. Sit with proper back support, avoid sleeping on back, sleep in side lying position. Go for some basic core strengthening exercises, where both back and abdominal muscles are strengthened. Aquatic exercises can be the best especially in overweight individuals.
During back pain take adequate rest. You can use ice packs or hot packs. One may even go for braces or some supportive device to relive pain. Remember women who are overweight or had back pain prior to pregnancy are more prone to get back problem. Following some of these measures will definitely bring some changes to your backache.

The above exercise and tips look pretty useful. A warm bath, a hot pack or a warm jet of water from a shower head can all help with back pain.

Pregnancy back pain cannot be avoided. But, it can surely be reduced. Undergoing regular pregnancy back exercises, and taking the mentioned precautions right from the early stages of pregnancy, can prevent back pain in the latter stages. However, those who are not willing to exercise, can keep retain their body flexibility and fitness, by continuing with their regular house core works during the early stages, and continue doing so, in the latter stages, as long as they do not cause any exertion.

Hi

Thanks mala for useful tips. Smith is also correct. But alone with house hold work , simple work is very important to relieve your stress, maintains the metabolism which is important for digestion, etc.

Hi Ruchi,
Back pain is a very common complains among mothers-to-be. You need to look after your posture while walking, standing, sitting and sleeping. Try to support your lower back with pillow (lumbar pillow) while sitting. Support your back while walking or standing with your hands but dont lean back too much. And keep pillows between your both legs and try sleeping on one side to avoid fetus weight come directly on your back.