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9 Ways to Cope With Pregnancy Back Pain

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26th Jan 2023

Pregnancy may be a great and joyful time, but it can also bring a number of pains and discomfort. Back pain is a typical complaint among pregnant women. This pain might range from a subtle ache to something intense and incapacitating. 

While it is not always possible to avoid pregnancy back pain, there are numerous strategies for dealing with it. In this article, we will discuss nine ways to cope with pregnancy back pain that you should know about.

1. Exercise

Regular exercise can strengthen the muscles in your back and enhance your physical health. This can help lower the risk of pregnancy back pain. Swimming, yoga, and walking are especially effective types of exercise. Focus on yoga positions that will strengthen your core and enhance your posture. 

Swimming is also an excellent kind of exercise since it relieves joint pain and supports your body weight. Walking is another low-impact activity that can help improve blood circulation and ease back pain.

2. Good posture

Maintaining proper posture can help alleviate back pain. When sitting, make sure you're sitting up straight, shoulders back, and feet flat on the floor. Keep your shoulders back and your weight properly distributed on both feet when standing. Adjust your desk so that your monitor is at eye level and your keyboard is easily accessible.

3. Supportive shoes

Wearing supportive shoes can help to decrease back strain. Avoid wearing high heels and choose footwear with a low heel and supportive arch. Look for shoes that have strong arch support, cushioning, and a comfortable fit. Shoes with a lot of flex in the soles should be avoided since they might put a strain on your back.

4. Massage

You may reduce pain and stiffness by massaging the muscles in your back. You can get a massage from your partner or seek assistance from a professional therapist. Massages can improve blood flow, relieve stress, and relax muscles.

5. Heat therapy

Heat applied to your back can help ease pain and stiffness. To provide heat to your back, try a heating pad or a warm bath. Heat treatment can help relax muscles, enhance blood flow, and relieve pain.

6. Cold therapy

Cold compresses applied to the back can also help reduce pain and tension. To apply cold to your back, use an ice pack or a bag of frozen veggies covered in a towel. However, don’t apply it for more than ten minutes to avoid frostbite.

7. Pregnancy pillow

A pregnant pillow can help support your back and relieve painful sensations. These pillows are made to provide back and tummy support and may be used when sitting or sleeping. They can reduce strain on your back and stomach while also providing a suitable sleeping position.

8. Chiropractic care

Back pain during pregnancy can be relieved with chiropractic therapy. Chiropractors are specially educated to adjust the spine and relieve pain and tension. Chiropractors can also advise you on exercises and stretches that can help strengthen your back and improve your posture.

9. Acupuncture

Another alternative therapy that might help reduce back pain during pregnancy is acupuncture. It is a technique that includes inserting small needles into particular places on the body to ease pain and stress. Acupuncture can also help with circulation, stress release, and muscular relaxation.

The bottom line

It is essential to remember that if your back pain is severe, chronic, or accompanied by other symptoms, you should seek medical attention as soon as possible. Additionally, before starting any new exercise regime or treatment, contact your doctor to ensure that it is safe for both you and your baby.