How to Deal with Lower Back Pain During Pregnancy

Back pain is one of the many issues affecting women during pregnancy. While these episodes of back pain can be caused by biological issues and hormonal changes, it can also be caused by bad habits that can contribute to poor back health. In this article, we’re going to give you a few tips on how to deal with back pain during pregnancy.

Work on Your Posture

You’d be surprised how many back pain issues could be prevented simply by having a better posture. And there is no time when this is more important than when you’re pregnant. Not only will a good posture help relieve back pain, it is also essential to ensure the wellbeing of your child as well.

Make sure that you always sit up straight and tall, and have the same upright posture when standing up as well. Make sure that you invest in a good supporting chair and put a small pillow behind your lower back for added comfort. Walk with your shoulders back and chest high, but make sure you aren’t too rigid and that you keep your shoulders relaxed as well. Also, be careful to not lock your knees.

If you’re standing, try to keep your posture comfortably wide, and if you have to stand in place for a long period of time, consider putting your foot on a small step stool and alternating from time to time. Using a stool has been shown as one of the best ways to reduce fatigue and relaxing back muscles. You can find more tips on how to prevent backache on a site like echiropractor.org.

Invest in the Right Gear

Choosing the right shoes can make a huge impact on back health, especially if you’re pregnant. Make sure that you invest in a good pair of low heeled shoes with great arch support. And make sure that you stay away from flat shoes at all costs, they will only make matters worse. You should also stay away from heels as well since they might affect your posture and increase the risk for falls.

If you feel you need some extra support, you could also invest in a maternity belt as well. While there hasn’t been a lot of research in this area, many women swear by them and have reported great results.

Change Your Lifting and Sleeping Habits

Improperly lifting and sleeping can have a huge impact on the amount of pain you experience. In any case, you should never use your back for lifting, but use your legs instead. Squat while keeping your back in a straight position and lift up using your legs, this alone will allow you to avoid back sprains caused by lifting.

And when sleeping, be careful to never sleep on your back, but on your side instead, and buy the best body pillow for pregnancy. Keep your knees slightly bent and place a pillow between them to promote proper spine alignment. 

While back ache is never easy, these few tips should help you alleviate some of the pain. If it becomes too much to bear, then it might be a sign you should consult a chiropractor. But if the pain subsides, make sure that you maintain good habits and keep them after your pregnancy as well.