1. Practice good postures
Because the baby that you’re carrying is growing bigger each day, your body gravity will move forward. To avoid falling because of the weight, you can look for a support for your back. Here are some principles for good postures:
- Stand up straight.
- Pull up your chin.
- Make sure your shoulders are leaning back and relaxed.
- Do not close your knees.
When you stand up, decide which position is the most comfortable for you. When you have to stand up for quite a while, rest one of your feet on a low small stool – and rest for a little bit.
Good posture also means sitting down carefully. Choose a chair that supports your back, or place a little pillow behind your lower back. Keep your upper back and your neck in a straight comfortable position. You can also consider resting your feet on a low stool.
2. Wear the right clothes
Wear low heeled shoes that are supported with good curves. Wear special trousers or pants and also maternal clothes with low and supportive belt. You can also wear special belts for pregnant ladies. Even though the research about the belt’s affectivity is very limited, some pregnant ladies stated that the additional support was really helpful.
3. Lift things with the right position
When you are about to lift small things, squat and then lift using your feet. Don’t bend your waist or lift using your back. It is important for you to know your limit. If you don’t think you can do it, you can find a help.
4. Sleep sideways
It’s better if you sleep sideways, don’t sleep on your back. Make sure one or both knees are flexed. Place a pillow between your knees or other body parts below the stomach to help your sleeping position, or use a body-sized pillow.
5. Try something hot, cold, or a massage
Use hot pads to warm up your back, or fill your ice box with something hot. Rubbing your back also helps. But it is better if you ask someone else to rub your back or you can also schedule a massage before labor.
6. Include physical activities in your daily routine
Regular physical activities can keep your back strong and are also able to get rid of back pain during pregnancy. With doctor’s approval, try to do light activities or some pregnancy exercises – such as walking or swimming.
You can also stretch your lower back. Rest your hands and knees with your head on a line with your back. Pull in your stomach, twist your back slowly. Hold for a few seconds, then relax your stomach and back – make sure your back is as flat as possible. Repeat for 10 times. Ask your doctor about the stretching exercise.
7. Consider some additional therapies
The results of a few researches suggested that acupuncture would help getting rid of back pain during pregnancy. Chiropractic treatment offers comforts for a few women. If you are considering some additional therapies, discuss the available choices with your doctor first because the back pain you are having might be caused by other factors.
Know when to go to the doctor
Even though it’s a common thing, back pain during pregnancy is not something you should ignore. Talk to your doctor if your back pain still continues after trying the methods above. Taking medicines like acetaminophen (Tylenol, etc.) may be unnecessary, but the most important thing is you should go to do some check-ups. Besides, you need to know that back pain is also a symptom before labor – and severe back pain or back pain with bleeding indicates some problems that prompt attentions. If you are concerned about back pain during pregnancy, let your doctor know immediately.