How to Survive Pregnancy Related Back Pain
During pregnancy, back pain is quite common. In fact, most pregnant women will experience some level of back pain, especially as their due date draws closer. Weight gain has a lot to do with this form of back pain; however, the additional shift in a pregnant woman’s center of gravity causes the majority of the strain. Some women experience more severe back pain than others, which can significantly impact their quality of life and the ease of their pregnancy. Luckily, there are some tips and tricks to help survive pregnancy related back pain until the baby arrives.
Apply Hot and Cold
Depending on the severity of your back pain, applying a mixture of hot and cold to the area could help. Start with an ice pack or a bag of frozen vegetables and keep it on the area for 15-20 minutes. Repeat this a few times each day, then switch to heat after a couple days. You can apply a heating pad or other warm item to the area. The application of heat and cold is generally a temporary pain reliever, but it can definitely help you get through your day more easily!
Do Some Exercises
The more you exercised before your pregnancy, the lower your risk of back pain. However, doing lower back exercises is a great way to strengthen your muscles and reduce the stress on your back and spine. Safe exercises for pregnant women include walking, light biking and even swimming. The more active you are, the more you will strengthen your back muscles so the pain will be more tolerable.
Focus on Posture
It can be easy to slouch when you’re pregnant, just because it feels like there’s a ton of weight pushing you forward. One of the main suggestions from any spine and orthopedic center is to be conscious about how you stand or sit throughout the day. Another overlooked aspect is your posture when you sleep. Many women put a pillow between their knees when lying on their side, which reduces stress and tension on the back.
Taking care of your health while you’re pregnant is critical. Most women continue to work or do other daily activities all the way until the baby is born. However, sometimes back pain can prevent them from doing the things they want to do. Contact us at any time if you have any questions about how to survive pregnancy related back pain.