What Can I Do To Relieve My Pregnancy Back Pain In Pregnancy Back Pain

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Back pain is common during pregnancy but can be reduced

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Back pain is common during pregnancy but can be reduced


Back pain is a common part of pregnancy, especially in the later months. If you’re pregnant, back pain may be making your life miserable.

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You don’t have khổng lồ accept aches và pain as simply part of your condition, however. Consider the many things you can vì chưng to prevent or relieve back pain during pregnancy.

“Many pregnant women can ease their back pain through postural awareness and exercises that relieve back strain,” says Rebeca Sandoval, MD, an OB-GYN at nhatroso.com Clinic Hillcrest. “But if your back pain persists, seek medical attention. Your doctor can help determine the cause of your pain and ways khổng lồ address it.”

Women should consult with their health care provider before starting any new medications or treatments for any pregnancy-related discomfort, Dr. Sandoval adds.


Causes of back pain during pregnancy

Several factors can contribute to back pain during pregnancy, including weight changes, pregnancy hormones and a shift in posture.

Hormonal changes during pregnancy cause ligament laxity, especially where the pelvis & spine connect. This helps lớn prepare for passage of the baby through the birth canal, but it can lead lớn joint instability and cause back pain.

As the weight of the baby increases, so does pressure on the spine & pelvic areas. Women typically gain between 25- to 35-pounds during pregnancy.

There is also a change in the body’s center of gravity during pregnancy due khổng lồ an expanding uterus. This can cause postural changes và put bao tay on the back.


Tips to prevent, ease back pain during pregnancy


1. Exercise regularly

Regular physical activity can strengthen muscles that support the back and legs, boost flexibility & promote good posture. Try gentle exercises that do not cause pain.

“Safe exercises for most pregnant women include walking, swimming, and stationary cycling. Your doctor or physical therapist can recommend exercises khổng lồ strengthen your back & abdomen,” says Dr. Sandoval.

Physical therapy programs focus on correcting poor posture, along with increasing range of motion, flexibility và muscle strength.


2. Consider complementary approaches

Make sure to lớn get approval from your health provider first. Complementary approaches include meditation & other relaxation techniques, acupuncture, massage, osteopathic manipulative treatment and chiropractic services with a practitioner who specializes in pregnancy.

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3. Sleep on your side

Try lớn sleep on your side & keep one or both knees bent. It can also help to lớn place a pillow between your knees and another under your belly. Make sure khổng lồ get enough sleep.


4. Lift properly

Avoid lifting too much weight or ask for help lifting heavy objects.

If you must lift something, do not bend over from the waist lớn pick things up. Lift with your legs. Squat down, bend your knees và keep your back straight.


5. Avoid high heels

Wear low-heeled shoes with good arch support. Avoid high heels và flat shoes. Your health care provider may recommend wearing special shoe insoles lớn help relieve low back pain.


6. Wear support

For extra abdominal and back support, wear a maternity tư vấn belt. Sit in chairs with proper back tư vấn or place a small pillow behind your lower back.


7. Pay attention lớn posture

Practice good posture. Stand và sit upright. Avoid sitting or standing for long periods. If you need lớn stand for a long while, rest one foot on a stool or a box lớn ease the strain on your back.


8. Use heat or cold packs

Use a heating pad, wrapped in a towel to prevent burns, khổng lồ help ease back pain. Apply for no longer than đôi mươi minutes. Cold packs can also help with back pain.


When to hotline your doctor

Back pain usually resolves on its own after giving birth. If you have back pain that lasts longer than two weeks during pregnancy, liên hệ your health care provider. Your doctor can confirm or rule out anything more serious và recommend medication or other treatments.


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