How to Relieve Back Pain during Pregnancy: 7 Tips for Lower Back Pain Relief

Back Pain during Pregnancy

Back pain and pregnancy just seem to go together! If you are pregnant with back pain, you are not alone. Majority of expectant women complain of pregnancy backaches. Women most frequently report low backache later in their pregnancies, as the weight of the baby increases. However, some women also start feeling lower back pain during early pregnancy. Lower backache is the most common during pregnancy, but you may also have upper back pain in the third trimester of pregnancy.

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Causes of Back Pain during Pregnancy 
There are many possible reasons pregnant women may experience back pain in pregnancy. Possibly the pain may be caused by putting additional strain on functioning muscles. It can be caused by poor posture, excessive standing, and bending over. Hormonal changes during pregnancy also cause back pain. The first factor which contributes to lower back pain in early pregnancy is the expansion of the uterus. Uterine growth presses on nerves that result in lower back pain. Stress is a common cause of back ache. No matter what is causing your backache, there are steps you can take for relieving backaches during pregnancy.

Tips to Relieve Back Pain in Pregnancy

Here are some tips to relieve and prevent backaches in expecting moms. If you are pregnant and suffering from lower back pain, soothe your pain with these simple tips.

1. Exercises to Reduce Back Pain
Gentle exercise such as walking and stretching, and periodic bed rest can help to relieve lower back pain in early pregnancy. Try doing simple stretching exercises like pelvic tilt that are useful for relieving lower backache. Kegel exercises to strengthen pelvic floor muscles can help reduce backaches.

2. Acupuncture and Massage for Low Back Pain
Acupuncture seems to help pregnant women. Pregnancy related lower back pain can be safely relieved through continuous auricular acupuncture. Prenatal back massage may also be helpful to relieve low back pain.

3. Sleep on Your Side to Get Rid of Lower Backaches
At night, sleep on your left side with a pillow between your legs, or even a full-length pregnancy pillow to reduce back pain.

4. Hot and Cold Compress for Back Pain Relief
Hot and cold compresses are the most effective and inexpensive ways to treat backaches, an early pregnancy symptom. Using hot and cold compresses increases blood circulation to the painful area and relaxes muscle tension.

5. Practice Proper Posture to Reduce Backache 
The postural changes that occur as result of being pregnant is one of the main causes of lower back pain in pregnant woman. Try to lean backwards to keep off the pressure. Stand up straight and tall, hold your chest high, keep your shoulders relaxed, and don’t lock your knees.

6. Swimming Relieves Pregnancy Back Pain
Swimming is the safest exercise for pregnant women. Proper swimming techniques can help to can help to strengthen muscles, reduce back pain and provide good back exercise.

7. Practice Proper Lifting Reduces Lower Back Pain
While lifting an object, never bend from the waist. It puts additional weight, and puts more pressure on the muscles of the back resulting in severe backache. Make sure you squat and then pick.

These are some helpful tips to relieve backaches while pregnant. You can try these tips at home so that you can get rid of the unpleasant pregnancy back pain, which can sometimes give you a bad mood. However, back pains during pregnancy aren’t something to ignore. If your backache doesn’t respond to the self-care strategies described above, get medical advice, diagnoses, and treatment to relieve your pain.