If you are expecting and pregnancy back pain, you are in good company for back pain is a common side effect. As your body goes through many changes and your baby grows, your center of gravity shifts, placing more strain on the back muscles. This usually begins during the latter half of pregnancy. Reasons for this discomfort include weight gain, hormonal changes, and stress.
Here are some ways to deal with pregnancy back pain:
- Standing — One of the best ways to alleviate this back pain is improving posture. Since the center of gravity has shifted forward with the pregnancy, the natural reaction is to lean back to help maintain balance. Remember to keep your chest high and shoulders back.
- Sitting — When sitting, use a chair that supports your back or a small pillow to fortify your lower back.
- Sleeping — New guidelines recommend that pregnant women sleep on their sides instead of their backs. Propping with pillows and one placed between your legs with knees bent will help keep your spine in proper alignment.
- Complementary therapies — Ask your medical provider before beginning any exercise program or complementary therapy. Prenatal yoga is popular for it strengthens muscles, improves flexibility, and relieves stress while focusing on mindful breathing. Acupuncture and acupressure both stimulate pressure points in the body that correspond to pain centers. The same can be said for prenatal massage. Studies show that regular prenatal massage relieves pain and helps with depression and anxiety.
- Maternity belts — Worn during pregnancy, maternity belts redistribute the weight around the body, relieving pain in the lower back. Belly bands also reduce discomfort during physical activity and help correct posture. Even postpartum, wearing a maternity belt like the Embracing Belly Boostier with the wide section in front can help bring together and strengthen abdominal muscles weakened during pregnancy. Remember to always consult your physician before wearing any compression devices.