How to prevent Back pain during pregnancy

Why do I have back pain during pregnancy?

The guilt for back pain is probably the weight of the uterus and hormonal changes. With the increasing of the uterus, the abdominal muscles become weaker and their center of gravity shifts. With this, his posture changes, which ends up forcing nerves and spine.

How can I prevent back pain in pregnancy?

One of the beneficial factors is to be in the best physical shape possible before you become pregnant. However, If you are already pregnant, it is not too late to improve your fitness.

Exercising reduces the likelihood of back pain during pregnancy. If you aren’t  used to exercising, start to follow slowly with your doctor’s advice.

Doing moderate physical activity often, maintaining good posture, avoiding weight lifting and following some simple guidelines to care for the back can prevent the onset of pain.

If you have to carry anything, hold the object close to your body, bend your knees, not your back, and don’t twist your body.

If you sit too long, keep your spine straight. Support your feet on a stool, and use a roll or pillow at the base of the spine.

Get up earlier and take a walk from time to time.

Avoid wearing high heels and prefer very comfortable and firm shoes. If you work standing up, try to get organized to take a rest break in the middle of the day.


What can I do to relieve back pain during pregnancy?

–    Water and heat. A hot soaking bath without overdoing the water temperature, a hot water bag in the back or just the jet of hot water from the shower can relieve the back pain.

–    Use a support brace for pregnant women. Your doctor may recommend using a support belt to help distribute belly weight and reduce overload on the belly and back muscles.

–    Use pillows. Sleeping on the side with a pillow under the belly can reduce back pain during pregnancy. You may also experience a pillow in the middle of your legs.

–    Exercises. (Pelvic and lower abdomen exercises.) To do abdominal exercises safely, stay on all fours and keep your back straight. Inhale and, when you exhale, use your pelvic muscles and at the same time contract your belly. Maintain the contraction for five to ten seconds, without holding your breath and without moving your back. Relax your muscles slowly when you’re done.

–    If you have pain in the coccyx, be careful when sitting down and arch your back until you are comfortable. Use a soft or ring-shaped cushion with a hole in the middle. These pillows are sold in medical supply stores, but you can try a child float, or else a breastfeeding pillow.

–    Try a massage. Massaging the lower back helps ease the pain in the muscles. Try sitting on the back of a chair, sitting, or lying on your side. Your partner can massage the muscles on each side along the spine or focus on the lower back. A professional massage therapist, a chiropractor, the doctor or a physical therapist can help you further.