25 Sep 2021 | 2 min Read
Dr Dimple Modi
Author | 3 Articles
Back pain during pregnancy is not new, but indeed it is discomforting. With the weight gain and the change in center of gravity, backache is an obvious result. Consider these six ways to ease out backache during pregnancy.
Practice Good Posture
As your baby grows, your center of gravity changes, and it shifts forward. Thus, to prevent falling, expecting mothers start leaning back, which further strains their lower back muscles and leads to back pain. Try to maintain a good posture by standing straight and tall, holding the chest high, and keeping your back and relaxed.
When you stand, try to maintain a wide stance for comfortable support. Do not stand for a long time.
Choose a comfortable chair that can give you the best support from the back, or place a pillow behind your lower back.
Avoid Wearing heels
When comfort is taken care of, flat slippers or sandals help the most. Wearing heels may further aggravate the backache and may increase the chances of falling.
Ideally, an expecting woman should avoid lifting heavy bags or anything else directly from the ground. However, don’t bend from your waist if you have to pick the thing from the ground. Take the support of any sturdy object, and bend slowly. However, it is always good to ask for help.
Sleep on your left side
Sleeping on your left side can help you a lot in managing backache during pregnancy. Avoid sleeping straight on your back. Take the support of your pillow and keep it in between your legs; it will comfort you.
Gently massage your back.
Although there is less evidence that hot or cold massage helps treat backache during pregnancy, a gentle massage can help. Ask someone from your family to give a mild massaging stroke on your back while sitting straight.
Stay Physically Active
Indulge yourself in some light physical activities. Make sure you are not doing such activity, which can cause harm. A daily walk can keep your muscles and bones strong during this sensitive time. Do not keep yourself entirely on the bed.
Back pain during pregnancy is usually a sign of a growing fetus, hence do not be worried. Just stay active and maintain a good posture. And if you feel any unusual discomfort, immediately contact your doctor.
Suggestions offered by doctors on BabyChakra are of advisory nature i.e., for educational and informational purposes only. Content posted on, created for, or compiled by BabyChakra is not intended or designed to replace your doctor's independent judgment about any symptom, condition, or the appropriateness or risks of a procedure or treatment for a given person.