As your baby develops inside of your womb, your body begins to experience many changes. As your feet swell and your bladder fails you, your baby is putting on more and more weight. With this weight gain also comes back pain.
Your body isn’t used to carrying so much weight and a lot of the pressure is placed on your back. This could also be due to not sleeping in proper positions because of a growing belly. You want to enjoy a wonderful pregnancy, and this means not being held back by back pain during pregnancy.
You want to remain healthy and active, and not stuck on the couch because you simply can’t stand to be on your feet. If you’re experiencing pregnancy back pains, then it’s time to put a stop to it. You’re not alone on this journey, because we’re here to help!
Continue reading below for several tips on how to relieve back pain!
1. Visit a Pregnancy Chiropractor
You may feel hesitant to visit a chiropractor during your pregnancy, but you should know that chiropractic care during pregnancy can be very beneficial. A professional chiropractor will know how to treat you with techniques specific to pregnant women. Be sure to be upfront about your chiropractor about your pregnancy even if you’re still in the early stages.
You should then ask him or her about his or her experience working with pregnant women. You should choose someone who has this kind of experience.
2. Engage in Light Exercise
You might not be able to continue with your normal exercise routines while pregnant, but you can still engage in some light exercise. Engaging in light exercise can also help ease back pain. Consider trying a few yoga positions, which are great for stretching.
You can also go on a few walks during the day such as in the early morning or evening hours when it’s not as hot outside. When engaging in this light exercise, try to focus on the glute muscles. This will help ease some of that back pain because it takes some of the stress off of your other muscles in your lower back.
3. Practice Deep-Breathing Exercises
Deep breathing is a wonderful way to meditate. It might not seem like meditation will help relieve your back pain, but being calm and relaxed relieves tension all throughout your body, which also affects your back.
During pregnancy, the inside of our bodies is squished, which causes the rib cage not to move as normal. This can lead to back pain. As your breath moves through your ribs in your deep-breathing exercises, your rib cage is able to move around and ease your pains.
4. Stay Aware of Posture
Staying aware of our posture is something that most people forget to do. Although everyone should be aware of their posture at all times, it’s even more essential for pregnant women to be aware of. Pay attention to your posture when you’re standing and when you’re sitting.
When you stand, your weight should be placed on the heels of your feet. You might need to lean back a bit to do so. When you’re sitting, you need to keep your back up straight. Try to always sit in chairs with backs for you to sit up against.
If you have younger children at home, be sure you’re bending your knees to pick them up and not your back.
5. Sleep With Proper Support
Even those who aren’t pregnant can have nights when they sleep wrong and wake up with back pain. When pregnant, it can be difficult to find comfortable sleeping positions. To ensure you’re sleeping in both comfortable and good positions, you need to sleep with support.
You can sleep on your side with a pillow between your knees or sleep with a body pillow. Try your best to avoid sleeping flat on your back, as this is uncomfortable and won’t help ease back pain.
6. Wear Comfortable Shoes
Another important tip to remember is to wear comfortable shoes. Your feet are what support your body throughout the entire day. When pregnant, you should stay away from high heels and flats.
High heels create less stability and form a curve in your posture, which can place weight on your hip joints and your lower spine. Flat shoes provide no support for your feet.
Instead, invest in a comfortable shoe with a great arch-support system.
7. Take Breaks When Needed
One of the most important things to remember is to take breaks when needed. We understand that there’s still so much for you to do when your preparing for a new baby. You have errands to run, people to visit, and so much more.
Throughout your busy schedule, though, you need to find time for yourself. If you begin to feel back pains during the day, then take a minute to stop and relax. Practice your deep-breathing exercises or simply sit down for a few moments.
This is extremely important to remember if you must stand up for long periods of time during your pregnancy.
Don’t Let Back Pain During Pregnancy Hold You Back!
With a new baby on the way, you have lots to get done! Don’t let back pain during pregnancy stop you from accomplishing all that a new mother needs to. Your pregnancy should be enjoyable, not miserable!
Keep these tips in mind to ensure you have a back pain-free pregnancy!
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