1. Practice good posture
Given that the baby you are carrying will continue to grow every day, your body’s gravity will shift forward. To prevent falling under this weight, you can find support for your back. Here are the principles of good posture:
• Stand straight.
• Pull your chin up high.
• Make sure your shoulders are back and relaxed.
• Don’t break your knees.
When you are standing, determine the most comfortable standing position. When you have to stand for a long time, rest one of your feet on a low stool – and rest for a few moments.
Good posture also means sitting carefully. Choose a chair that supports your back, or place a small pillow behind your lower back. Keep your upper back and neck in a comfortable, straight condition. You may consider supporting your feet on a low stool.
2. Wear the right clothes
Use low, supported heels with good arches. Use special pants as well clothes for pregnant women with a low, supportive belt. You also use a belt that is specifically for pregnant women. Although research on the effectiveness of the belt is limited, some pregnant women find the added support helpful.
3. Lifting objects to the right position
When trying to lift a small object, squat down and lift it with your feet. Don’t bend it at the waist or lift it with your back. It is also important for you to know your limits. If you don’t feel up to it, you can seek help.
4. Sleep on your side
You should sleep on your side, don’t sleep on your back. Make sure one or both knees are bent. Placing a pillow between your knees or another part of your body under your stomach can also help you sleep, or use a pillow that is the size of your body.
5. Try something hot, cold, or massage
Use a heat pad to provide warmth to your back, or replace your ice box with something hot. Rubbing your back can also help. But it would be better if you have someone else rub your back or you can schedule a prenatal massage.
6. Include physical activity in your daily routine
Regular physical activity and keeping your back strong and can cure back pain during pregnancy. With the doctor’s approval, try to do light activity or pregnancy exercise– like walking or swimming.
You can also stretch your lower back. Rest on your hands and knees with your head parallel to your back. Pull in the stomach, turn your back slowly. Hold for a few seconds, then relax your stomach and back – make sure your back is as level as possible. Repeat 10 times in a row. Ask your doctor about stretching exercises.
7. Consider complementary therapies
The results of several studies suggest that acupuncture can help relieve back pain during pregnancy. Chicopractic treatment can provide comfort for some women. If you are considering complementary therapies, discuss the available options first with your doctor as your back pain may be caused by other factors.
Knowing when to consult
Although it is commonplace, back pain during pregnancy is not something that can be ignored. Consult a doctor if your back pain does not improve after trying the methods above. Giving drugs such as acetaminophen (Tylenol, etc.) may not be necessary, but what is important, check your condition first.
In addition, you should know that back pain can be a sign before childbirth – and severe back pain or back pain that comes with it bleeding vagina can indicate an underlying problem that requires prompt attention. If you are concerned about back pain during pregnancy, contact your doctor immediately.