Pregnancy is a wonderful time in a woman’s life. You are, after all, creating life! It’s very exciting and there’s so many emotions, hopes and dreams building up, that it can be a little overwhelming. But just as overwhelming are the effects that pregnancy can have on the body. Nausea, pelvic pain during pregnancy, pregnancy back pain, and even hip pain while pregnant are all very common ailments. But, there’s no season to just put up with the pain! Here are a few tips to help you alleviate back pain during pregnancy.
Practice Good Posture
Good posture during pregnancy involves training your body to stand and walk in positions where the least amount of strain is placed on your back. While standing and walking, it’s important to hold your head up straight with your chin in. Do not tilt your head forward, backward, down or sideways, making sure your ear lobes are in line with the middle of your shoulders.
Remember to keep your shoulder blades back and your chest forward, your knees straight, but not locked and pulling your stomach in and up (as much as you can!). Keep your buttocks tucked in and don’t tilt your pelvis forward or back (this will help prevent pelvic pain!)
Get the Right Gear
You have to be more aware of what you wear than ever when pregnant. Your body is changing and it’s important to wear clothing that can expand with your expanding body. In terms of preventing back pain during pregnancy, the biggest help will be on your feet! The arches of your feet should be supported with low-heeled (but not flat), high quality shoes to prevent stress on your back. You can also wear belly belts and slings in order to help support the weight of your belly.
Lift Things Properly
As you know, you should not be lifting heavy things while pregnant. Doing a lot of heavy lifting is a sure fire way of getting some serious back pain during pregnancy. When you do lift things (even small things) you should not bend over from your waist. Remember, to bend your knees and use your legs to lift anything from the ground.
When you’re pregnant, it’s important to not stay in any position for too long. You shouldn’t sit or stand for long periods of time, so try to move positions every 10 to 15 minutes. Even when sleeping, it’s important to change positions throughout the night in order to prevent aches and pains.
Exercise to Help Alleviate Back Pain During Pregnancy
Exercising is crucial during pregnancy. It can help prevent morning sickness and boost your energy. It can help you keep your energy levels up and will help you face labor. Exercise can also be great to help prevent and relieve back pain. Try and enroll in prenatal yoga, try swimming or do some prenatal water exercises. Yoga is great because it helps with stretching out the muscles and strengthening your core. Exercising in water is helpful, because water helps supports body weight and thus relieves pressure. It’s an ideal way to get relief from back pain during early pregnancy.
Keep Your Weight Gain in Check
During a healthy pregnancy, women typically gain between 25 and 35 pounds. The spine has to support that weight, which can cause lower back pain. The weight of the growing baby and uterus also puts pressure on the blood vessels and nerves in the pelvis and back. In order to minimize the strain on your body, it’s important to not gain an excessive amount of weight. Remember to be conscientious about your eating, since you are not actually eating for two. You only need to eat about 300 to 400 extra calories if you are of a healthy weight. So, remember to make responsible food choices and try to stay active.
Use a Pregnancy Pillow
Pregnancy pillows are great, because they offer extra support and comfort for a growing pregnant body. When you’re pregnant, it’s important to sleep on your side, because it helps your breathing and blood pressure. It’s also the best way to prevent back pain, if you have the proper support. A full body pregnancy pillow places between your knees will help you align your spine. The pillow can then wrap around your body to support your back, belly, neck and head. This kind of support will also help prevent pelvic pain while you’re pregnant, hip pain and also pain in your knees.
Back pain during pregnancy is not a laughing matter. There are so many changes and difficulties to deal with, that it’s crucial to prevent all the discomfort that can be prevented. Pregnancy aches and pains don’t have to keep you down if you follow the tips above. Instead of pain, you can focus on what’s really important, the beautiful baby growing inside of you!