As your baby grows and takes up more room in your body during your second and third trimesters, you may start to feel slightly uncomfortable. In particular, you may be suffering from pregnancy back pain. If so, you’re certainly not alone! As many as 70% of pregnant women experience back pain during pregnancy, according to the American Pregnancy Association. Still, knowing that pregnancy back pain is normal doesn’t help you sleep better at night or get you through your daily tasks without wincing.
Fortunately, there are many methods of easing those aches and pains. While a few of the remedies even offer you a great way to pamper yourself when you need it the most, other options may not be advised at all.
Here are seven ways to prevent and treat back pain during pregnancy:
- Get a belly band: Also known as a maternity belt, this supportive undergarment can provide additional support to your abdominal muscles and take some of the pressure off your lower back.
Stand up straight: While your center of gravity is shifting, be sure you are not overcompensating by leaning too far forward or back. Keep your shoulders back and relaxed, without overarching.
Wear supportive shoes: It may be tempting to pull out those flip flops as the weather gets warmer, opt for sneakers or a low wedge.
- Try acupuncture: When approved by your doctor and administered by a certified practitioner, this East Asian remedy can be a highly effective pregnancy pain remedy.
- Get a massage: After the first trimester, a pregnancy massage can be quite a treat! Seek out a massage therapist who has been specifically trained and licensed for prenatal treatment.
Check out a prenatal yoga or swimming class: Although it may seem counter-intuitive, exercise is one of the best ways to relieve back pain. You may find it helps relieve stress as well!
- Sleep on your side with pillow support: The ideal sleeping position during pregnancy is on your left side with a pillow between your knees. Experts also recommend a firm mattress.
Most importantly, talk to your doctor. In addition to recommending and approving back pain remedies such as those listed above, your healthcare provider will give you additional guidance about what not to do. Remember: while back pain during pregnancy is common, you don’t need to suffer in silence. There is relief! Stay up to date on pregnancy health news and umbilical cord blood banking information. Please sign up using the link at the bottom of the page.