How to Manage your Back Pain during Pregnancy

Introduction

Back pain is common during pregnancy. It may worsen as the pregnancy progresses and can be more severe in later months. Many pregnant women develop additional weight and fluid in the lower body and legs, which causes extra pressure on their backs. There are many things you can do to relieve back pain during pregnancy, including changing positions frequently, exercising regularly and using proper lifting techniques.

Sit on benches or in chairs with good back support, or place a small pillow behind your back.

If you sit for long periods of time, try using a cushion or pillow to support your back. If you’re at home, purchase an ergonomic chair that has good back support. If you work at a desk, move away from the computer screen every so often and take a few moments to stretch.

If you find yourself sitting on benches or in chairs without any kind of back support, place a small pillow behind your back. While this may not be ideal if you’re trying to get comfortable while out shopping or visiting friends, it will provide some relief from discomfort if you must sit in such seats for any length of time.

Wear low-heeled — not flat — shoes.

  • Wear low-heeled — not flat — shoes.
  • Don’t wear shoes with a pointed toe or a narrow heel.
  • Avoid heels that are too wide, as well as high heels and low backs.

Sleep on your side with a pillow between your knees for support.

  • Lie on your side and put a pillow between your knees for support.
  • Sleep on your side with a pillow between your knees for support.
  • Put a pillow between your knees to support your back while sleeping on your side.

Don’t try to pick up objects from the floor while bending over from the waist. Instead, squat down and lift with your legs. Or bend at the knees and hips and keep your back straight.

  • Don’t try to pick up objects from the floor while bending over from the waist. Instead, squat down and lift with your legs. Or bend at the knees and hips and keep your back straight.
  • Use proper lifting techniques: grasp heavy items close to their center; lift straight out with arms fully extended; hold object close to body (not too high or too low).
  • Don’t twist when lifting; this puts pressure on spinal discs.
  • Walk briskly at least 30 minutes daily.*

Don’t slouch when standing or sitting. When standing, put one foot on a stool or low step to take some of the load off your back.

Don’t slouch when standing or sitting. When standing, put one foot on a stool or low step to take some of the load off your back. Keep your back straight and bend at the knees when lifting objects; hold the load close to you as you lift and stand up slowly.

If you’re sitting, keep your knees slightly higher than hips and don’t cross them over each other. Don’t slump in chairs or lean back in them so far that your shoulders are above your hips; instead, keep them even with each other.

Use proper lifting techniques — let your legs do the work rather than straining your back. Keep your back straight and bend at the knees. Hold the load close to you as you lift and stand up slowly, holding the muscled stomach tight against the spine. Do not twist when lifting or carrying something heavy.

  • Use proper lifting techniques — let your legs do the work rather than straining your back. Keep your back straight and bend at the knees. Hold the load close to you as you lift and stand up slowly, holding the muscled stomach tight against the spine. Do not twist when lifting or carrying something heavy.
  • Don’t twist when picking up a child or an object from floor level — this can cause back pain or injury to other parts of your body, such as your knees, hips and lower back.
  • Make sure that you have enough space around you so that you don’t have to reach too far with any part of your body while reaching out for something on a shelf above eye level (i.e., bookcase). If there isn’t enough space available in front of an object on a shelf so that there’s room for you not only pick it up but also move away from where it was originally located before reaching over again towards another section of shelves nearby (which could mean going through several different steps), consider storing items elsewhere until they can be rearranged more conveniently within reachable distances from one another

Avoid standing in one position for too long — shift weight from one leg to another or bend and straighten legs and ankles often to restore circulation.

It’s easy to get into the habit of standing in one position for too long — especially when you’re working at a computer. But this can make back pain worse. Shift weight from one leg to another and bend and straighten your legs and ankles often to restore circulation.

Walk briskly at least 30 minutes daily rather than walking slowly for an hour or more.

  • Walking briskly at least 30 minutes daily rather than walking slowly for an hour or more
  • Standing up straight
  • Taking frequent breaks from sitting or standing in one position, especially with a computer keyboard on your lap.

Conclusion

If you are suffering from back pain, it’s important to consult your doctor and follow his or her recommendations. Your doctor may recommend that you take anti-inflammatory medicine or other drugs to help ease the discomfort. If these measures do not bring relief, then a visit to an orthopedic specialist is warranted.