15 Ways To Avoid Back Pain Due To Pregnancy

Back Pain Due To Pregnancy

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Pregnancy might come with side-effects, back pain being one of the most common among them. You might experience it during labor, and it might stay even after your newborn has arrived. There are 50% chances for back pain to occur as a side-effect of pregnancy, but there are ways you can save your back from the pains. We tell you how:

What to do during pregnancy:

The backpain experienced during pregnancy is owing to your baby that is thrusting its weight over your back towards the advanced pregnancy stage. The pain could vary from mild to extreme. Relaxin, a hormone that helps in softening the ligaments supporting your back joints and pelvis renders your body supple for childbirth.

  1. One way to get over the discomfort is to have warm shower and do gentle exercises to ease the pain. It’s best to avoid over-the-counter drugs such as ibuprofen this time around.
  1. Consider taking therapies such as osteopathy and chiropractic therapy although you might have to check with your doctor for its suitability during your pregnancy.
  1. Use pillows and cushions to help you get comfortable in bed, especially if you’re pregnant: your bump can pull on your lower back if unsupported.
  1. If you are pregnant, you could use cushions and pillows to be comfortable in bed. Your lower back must be supported if you don’t want the bump to pull your back.
  1. One way you can make it a smooth sailing is by setting the heights of your cot or chair to minimize bending.
  1. Always wear flat shoes to avoid any harm to your pelvis and uterus. The two must be aligned.
  1. Do most of your chores while sitting down instead of accomplishing them while standing.
  1. It’s always good to sit straight instead of stooping. You could use a small booster cushion or simply tuck in a rolled up towel behind your back can be quite a relief.
  1. It’s not a bad idea to sit cross-legged on the floor to help straighten and stretch your spine.

During labor:

The strain of childbirth is enough to cause a backache. Should your baby assume the head-down position while facing your pelvis and its spine is aligned with that of yours, then it is sure to cause more strain and therefore a backache. Some also believe that epidurals lead to back pain.

  1. Let your husband or doula massage your back slightly to relieve you from the pain.
  1. Get hot or cold compresses applied on the lower back.
  1. Put strong counter-pressure.
  1. Go for hydrotherapy such as birth pool.

After your baby arrives:

It’s not just the strain involved in childbirth, but also the relaxin that is retained in your body for the next two months or so that makes you susceptible to backpain in the initial days of the postpartum period. Your ligaments will take at least five months to get their strength back. Gentle exercises are important to strengthen your muscles supporting the back.

  1. Relax as much as possible in the initial postpartum days. Seek help from family and friends for household work. Your sole focus, this time, should be to recuperate and nurse your baby.
  1. While breastfeeding, ensure that you sit straight and on a low level base while your feet are on the floor level. Also, remember not to bend as you nurse, rather support your baby on pillow on your lap instead of carrying its weight on your arm.
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