Back pain during pregnancy is inevitable. According to American Pregnancy Association, 50-70% of women experience back pain at some point during their pregnancy. Well, it’s not possible to sidestep back pain during maternity completely, but you can always reduce the amount of pain you are experiencing. Here are a few ways through which you can reduce those back aches and get some relief:
Posture
It is most common that because of the baby in belly, mother lean backwards to avoid falling and for balancing themselves. But doing this makes their back muscles to strain causing back pain. Mothers can avoid pain due to posture by standing up straight, holding their chest high and keeping their shoulder back and relaxed.
Women during their pregnancy must not stand or walk for a longer period of time and when sitting should always have a back support. They can use orthopedic back support as well to maintain a good posture while sitting.
Maternity belt
The maternity belts have one goal; to make pregnancy easier. They are formed in a way to support the back while pregnancy. The belt holds up the belly that helps the lower back and pelvic girdle to not to get strained. The maternity belts helps the to-be mothers to exercise regularly, it soothes the irritation in belly and helps the mothers to feel better.
Sleep
Sleeping position and posture is a very crucial thing when it comes to back pain during pregnancy. Sleeping in the wrong posture can cause strain which leads to back pain. Mothers should lie on their sides to take stress off their lower backs without reducing blood flow to the placenta.
Prenatal Massage
It is used for quick relief when having acute back pain. Prenatal massage relieves the pain in sciatic nerve which is caused by muscle clenching.
Prenatal Yoga
It is the most known way to get rid of back pain while pregnant. Prenatal Yoga helps improve posture, tone the body and it prepares the mothers for the birthing process. It is very helpful for emotional and mental health as well. It helps soothe and calm the mothers with deep, mindful exercises which results into good sleep regime for them.
Swimming
Swimming is proven to be the most helpful exercise during pregnancy. Swimming takes the pressure off the spine due to no gravity on body when inside water. Just paddling up and down the pool can help relax the back, decompress the spine and tone limbs and core muscles.
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