Prevent Pregnancy Back Pain


by For Two Fitness January 30, 2015

Many women experience pregnancy back pain.  The many physical changes which occur during these nine months can lead to new aches and pains. However, there are several things you can do to alleviate pregnancy back pain and find relief!  Read on…

Posture Matters
As your baby grows, so does your belly. This shift in gravity can lead you to overcompensate in the opposite direction, causing back pain during pregnancy. However, leaning back to avoid falling forward strains lower back muscles. By focusing on standing up straight with a wide stance, keeping your shoulders back, holding your chest high, and maintaining a gentle knee bend when standing, you can achieve the proper posture for warding off back pain.

But good posture doesn’t happen just when you’re standing. Choose seating with back support, or use a pillow for extra support. Prop your feet on a stool for additional layer of posture protection.

Woman experiencing back pain during pregnancy

This doesn’t have to be you.

Support Measures
Have visions of teetering through pregnancy on your favorite Jimmy Choos? It’s time to rethink that vision. While stilettos and other sky-high shoes may be fashionable, they can wreak havoc on your back. Flat shoes aren’t the solution either. Instead, seek out sturdy shoes with low heels and arch support. Luckily, this doesn’t mean sacrificing style; there are plenty of chic footwear options for modern mamas-to-be.

While the jury is out regarding whether maternity support belts are truly effective in preventing back pain, many women report positive results.

Lastly, sleeping on your side using a pregnancy pillow to support your tummy and back can also offer relief.

Get Moving
While back pain may make you want to crawl into bed, routine exercise is an essential part of strengthening your back and easing pain.

Low impact activities, such as walking and swimming, are typically safe during pregnancy, but be sure to check in with your physician before beginning any exercise program. You may also want to ask your physician to recommend stretching exercises.

If the thought of squeezing into your pre-pregnancy workout clothes is holding you back from getting to the gym, invest in some chic yet comfortable maternity workout clothes. You’ll be even happier to have them when your body is returning to pre-pregnancy shape after your baby’s arrival.

Seek Complementary Therapies
Many pregnant women find relief in hot and cold therapies, such as heating pads and ice packs. Acupuncture and chiropractic treatment have also both been known to offer comfort. Or, enlist your partner’s healing hands for a gentle massage. This is also a great bonding opportunity with baby!

Massages prevent back pain during pregnancy

It’s the least he can do.

Again, consult with your doctor before pursuing a complementary therapy.

If your back pain is severe or continues for more than two weeks, check in with your health care provider who may recommend clinical treatment. And remember; while back pain is a common ailment during pregnancy, it can also indicate preterm labor. If you experience vaginal bleeding, burning during urination, or fever along with your back pain, contact your doctor immediately.

Nearly 70 percent of women report experiencing lower back pain at some point during pregnancy. But just because it’s common, doesn’t mean you have to suffer through it. These techniques offer valuable relief so moms-to-be can focus on enjoying pregnancy instead of merely getting through it.

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