7 tips to prevent back pain during pregnancy

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Seven tips to combat back pain during pregnancy

1. Make sure you adopt good posture. Many pregnant women have a hollow back. A correct posture means that your feet are slightly apart, hip-width apart. Your knees are slightly bent and your pelvis tilted, so that your lower back is in a neutral position. You bring your shoulders back into a low position.
2. A good sitting posture is also important. Bring your back into a neutral position and place your feet hip-width apart or turn your knees out. You can also choose a chair that supports your back or place a small pillow behind your lower back.
3. Wear appropriate clothing. Wear low-heeled shoes—not flats—with good arch support. Avoid high heels, which can shift your center of gravity even further forward and cause you to fall. Consider using a maternity belt. This will help support your baby’s weight and relieve pressure on your lower back.
4. Lift correctly. When lifting something, start from a squat position and lift with your legs. Do not bend at the waist or lift with your back. It is also important to know your limits. Ask for help if necessary.
5. Sleep on your side. Sleep on your side, not your back. Keep one or both knees bent. You can also use pregnancy or support pillows between your bent knees, under your belly, and behind your back. “Just don’t lie flat on your back, because that can reduce blood flow to the placenta,” says Amy Stephens, M.D., an obstetrician-gynecologist at the Cleveland Clinic.
6. Treat the pain. Warm compresses can help soothe sore back muscles. “Paracetamol is also a safe way to treat persistent back pain,” adds Dr. Stephens.
7. Incorporate exercise into your daily routine. Regular exercise can help keep your back strong and help ease back pain during pregnancy. With your doctor’s approval, you can continue to do most sports, such as walking, biking, or swimming. A physical therapist can also teach you helpful exercises, including pelvic floor exercises. Dr. Stephens recommends looking for massage therapists or chiropractors who have experience treating pregnant patients. They have the expertise to treat you safely and use specialized equipment to keep you comfortable.

Also read: Importance of the pelvic floor: 'Half of pregnant women suffer from urinary incontinence'

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