The period of Pregnancy might be the most wonderful time for a woman, yet she may face all kinds of physical challenges, one of the most common being back pain. As the baby increases in size, the back has to bear more weight, and the body’s center of gravity is shifted. Hormonal changes are also responsible for the loosening of ligaments which in turn leads to lower back pain discomfort. In spite of it, there are natural and safe medications for easing back pain during pregnancy. Here are some strategies to help ease that discomfort and keep you moving comfortably throughout your pregnancy.
The growing belly of a woman disturbs the center of gravity, leading to a backward leaning posture by the woman, thus straining the lower back. To keep a good posture, you should stand straight, hold your chest up, and keep your shoulders relaxed. Ensure that your body weight is evenly balanced over both feet and do not stand still for too long. Proper positioning is also key for sitting—select a chair that gives you back support and add a pillow for additional comfort.
Gentle yoga and stretching routines and exercises can aid in alleviating back pain during pregnancy by enhancing flexibility and strengthening the back muscles that support the spine. Prenatal yoga is primarily concerned with offering flexible, suitable, and stable stretches and positions that decrease the strain in the lower back.
It is of utmost importance that pregnant women stay engaged in regular exercise which can be particularly beneficial for back pain. Muscle strengthening, which is mainly aimed at the spine parts such as the core and lower back muscles, is an effective method of pain relief. Walking, swimming, or cycling on a stationary bike are some of the low-impact activities that can increase your strength and decrease the pressure on your back. Swimming is especially great because it unloads your spine and makes you active at the same time.
Appropriate footwear helps in giving relief of backache to a certain extent. High heels or poorly designed flats are often responsible for discomfort. Prefer a low-heeled shoe made of a material that provides proper arch support to distribute the pressure evenly and keep your spine aligned. You may want to try a maternity support belt as well to help your lower back and abdomen get extra support.
A warm compress is sure to relieve your tight back muscles,and a cold pack is what you should apply to your inflamed and swollen body. Apply a heating pad to the affected area for 15-20 minutes at a time. If the pain persists, soothe any swelling with a cold pack first. It is not advisable to apply heat directly to your abdomen because it will increase your body temperature too much, thus causing you some difficulties.
Sleeping in a proper position can eliminate back pain. Most experts endorse sleeping on the left side of pregnant women, as this allows to improve blood flow to your baby and it also helps relieve pressure on your back. Insert a Knee Pillow between your knees and a neutrally positioned pillow above the waist to ensure that the spine remains free from any strain or twisting that might lead to lower back pain aggravation. A pillow under the belly can also be added for additional support.
A pregnant woman can benefit further from prenatal massage to ease back pain. The result of massage therapy is the softening of tight muscles, the improvement of blood circulation, and the affording of relaxation. Visit a licensed prenatal massage therapist who is knowledgeable about the requirements of pregnant women to make sure the experience is safe and relaxing.
If Your back pain is more severe, you should see a chiropractor who has training in prenatal care. Chiropractic adjustments can be used to place the spine in the correct position and get rid of the pressure that causes back pain. You must check the qualifications of the chiropractor to be sure they know how to work with pregnant women safely and use techniques that are safe for both you and the baby.
