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Ways To Reduce And Relieve Back Pain During Pregnancy
Nanja Bongers
Pregnancy is an event that can take a toll on your body in many ways, including leaving you with back pain. Back pain is quite common during pregnancy, primarily because of the extra weight you must gain during this nine-month period. There are ways you can reduce your risks of developing back pain during this time, and there are also ways you can treat this pain if you start developing it.
Ways To Reduce Risks Of Back Pain During Pregnancy
During your pregnancy, your doctor may recommend gaining between 15 to 40 pounds. The actual amount you should gain will depend on your weight before you became pregnant. For someone who is underweight, gaining 40 pounds might be recommended. For a person that was overweight, gaining only 15 pounds might be the recommendation. If you gain more weight than your doctor suggests, you will be placing more strain on your back than necessary, and this is what will often lead to back pain during pregnancy.
Your posture during this time may also affect the way your back feels. While it may seem natural to try to shift your posture to accommodate your large tummy, you should try to avoid this. Shifting your posture is not really necessary during pregnancy. Instead, try to keep a straight, normal posture in all you do. This too will help reduce your risks of developing back pain.
Standing for long periods of time may also lead to back pain. If possible, try to take frequent breaks from standing. Sit for a few minutes when possible, and avoid standing on your feet for hours at a time. In addition, always make sure you wear shoes that fit comfortably on your feet.
The way you sleep may also affect the pain you experience in your back. If possible, sleep on your side and place a pillow between your legs. A pillow between your legs will keep your back aligned properly, which could help you avoid back pain.
Ways To Relieve Back Pain
If you still end up encountering back pain during pregnancy, it may go away once you give birth; however, living with back pain while pregnant is not a comfortable situation. If you want to get rid of the back pain you have, you may want to consider one of the following treatment options:
- Massage therapy or chiropractic care – If you visit a chiropractor, you can get an adjustment, which is completely safe as long as the doctor knows you are pregnant. Adjustments and massage therapy are both great ways to relieve stress on the back.
- Ear acupuncture – Ear acupuncture is another remedy you could try that is completely safe, and recent studies revealed that the majority of people tested found relief by using ear acupuncture.
- Exercising – Something you can do daily is exercise, and this can help in several ways. First of all, exercising strengthens the muscles, which can help reduce back pain. Secondly, exercising improves flexibility, which may also provide relief for back pain.
- Hot and cold therapy – Another thing you can try at home is hot and cold therapy. For hot therapy, you can soak in a bathtub of hot water. The heat may be soothing to your pain. You can also use ice packs for cold therapy. Ice reduces inflammation, and this too can be a good solution for back pain in pregnancy.
Most women will no longer have back pain after pregnancy, but some women may. If your back pain continues and does not seem to lighten up after giving birth, you may want to talk to your doctor about other forms of treatment for back pain.
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