5 ways to deal with back ache during pregnancy

A few tips and tricks can save you from a sore back during pregnancy.

Back pain during pregnancy is common. But you don t have to endure it if you are a bit careful about yourself. Remember, as you progress into your pregnancy and your belly protrudes out, your centre of gravity shifts and your hormones loosen your ligaments. This makes you stoop forward to maintain balance, creating a strain on your back. This is not to say you cannot prevent this from happening. Here are tips on how to deal with the various aches and pains of pregnancy.

Here are a few things you can do to prevent back pain:

1. Posture correction

Your posture is one of the biggest culprits for a pregnancy-induced backache. However, here is how you can help yourself by maintaining the right posture:

While sitting: Don t slouch while you sit, instead keep your spine erect and shoulders straight. Your feet should firmly rest on the ground, if needed, use a foot stool. Make sure that your hips and lower back touch the back of your seat and your knees are bent at 90 degrees. If possible, keep a lumbar support pillow between your back and the seat to ensure enough back rest. Remember, it isn t a good idea to sit for too long in one place as it could strain your lower back and spine. Instead, get up from your place and take a stroll every hour or so.

While standing: Again, keep your spine and shoulders straight, chin up and buttocks tightly squeezed in. Avoid standing for too long hours too. Take a break every 30 or 40 minutes to give your back a rest. Maintain the same posture while walking and take small steps at a time to avoid a fall or slip as it could be fatal at this point in time. Here are 26 tips to save yourself from a fall or accident during pregnancy.

While sleeping: If you think lying down can alleviate back pain know that wrong sleeping posture can just make it worse. Once your belly starts protruding out, sleep on the left side so that the uterus doesn't put pressure on the vena cava, the main vein located on the right side of the abdomen that keeps blood circulating. Sleeping straight at this time can prevent blood flow to the uterus. For better support use a pillow and tuck it under your belly. Here are six tips to help you sleep better during pregnancy.

2. Exercises

For a stronger back during pregnancy, it is important to stay active and exercise. Exercise is one way in which you can correct your posture and stay strong. Cardiovascular activities like swimming, walking, prenatal yoga and resistance exercises can make the muscles supporting the back and bump stronger. Here are few things you should not do while exercising during pregnancy.

3. Massage and hot compressors

Unless you seek help from a trained physiotherapist or acupuncturist, don t try this. Triggering wrong pressure points can lead to several complications including early labour. However, to relieve the immediate pain a light massage by your loved ones (without putting any pressure on your back) can help. If massage is not possible, try a hot water bag application. A hot water bag or heat pack can be used to improve blood circulation of the aching muscles and help them relax. This will give relief from the pain and make the expectant mum feel energetic and less fatigued, says Dr Bandita Sinha, consultant gynaecologist and fertility specialist, Apollo Clinic, Mumbai. However, make sure that the water is just warm enough and not too hot.

4. Wearing the right shoes

Right footwear can save you from a backache too. Avoid wearing heels or peep-toes during pregnancy. Instead, wear shoes that have better arch support and are flat. Also, choose footwear that gives your feet enough space to breathe, this will help you avoid edema or water retention that is common during pregnancy. Here are three reasons why your shoe size increases during pregnancy.

5. Lift minimal weight

Lifting too much weight during pregnancy takes a toll on your back, so avoid it. However, it isn t possible to lift no weights at all, so keep all your lifting limited to mild to moderate weight. While lifting objects from the floor, squat and pick up things. Don t bend from the waist. Never twist your body while squatting on the floor. If you have to twist, turn your entire body to move to the new location. Twisting mid-way could hurt your back and also your baby-bump.

Word of caution

Maintaining proper posture during pregnancy need conscious effort and so you have to keep checking on your back every moment. As you find yourself slouching or stooping forward, straighten your spine at once. This will give you enough balance and alleviate the uneasiness from your back and aching muscles.

Image source: Shutterstock

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