How to Relieve Back Pain During Pregnancy

Studies show that more than 50% of pregnant women experience back pain during their pregnancy. However, that doesn’t mean that back pains cannot be prevented or treated, and not by medication. There are several ways in which you can relieve back pain during pregnancy and keep your body as comfortable as possible all the time.

1. One ancient technique, used by specialists to relieve pain in various areas of the body, is acupuncture. Acupuncture is a technique in which a practitioner inserts small needles into specific pressure points on the body, corresponding with several systems of physical and emotional health. If you are afraid of needles, don’t worry, you can opt for stimulating acupuncture, in which the practitioner uses his fingers instead of needles. Acupuncture is a great method of relieving back pain and preventing other pregnancy symptoms, such as nausea.

2. Prenatal massages, done correctly, can quickly relieve your back pain, especially when it’s acute. However, before heading to the first massage parlor and ask for a Swedish massage, keep in mind that it’s better to consult with your doctor before opting for this method. Make sure the therapist is certified and has experience with pregnant women, and then you are good to go.

3. Prenatal yoga has become in the past years a top choice among pregnant women who experience aches in muschles, joints or in the back. As any type of yoga does, prenatal yoga can help you in improving your posture and prepare the body for the birthing process. It also helps by using breathing exercises, so you are more prepared for the moment when you have to give birth to the baby.

4. Physical therapy is another successful method used by many pregnant women, as it helps pregnant women work through the back pain. It’s important to know how to walk, sit, bend forward, lie down or exercise in a way in which the back is always supported, either you are pregnant or not. Most of the back pains occur because individuals adopt incorrect positions while standing straight, sleeping or exercising, and the back pains caused by these factors can result in other harmful injuries. If you don’t want to go to a doctor, straighten your posture once in a while and stretch whenever you feel like foing it.

5. The same as yoga, meditation is a technique that helps you deal with pain easily. There are several ways in which you can meditate, and you don’t need a special place or time for doing it, you can do it anytime and anywhere. Sitting down in a quiet place, concentrating on your breathing and aligning the spine perfectly is always a fast and efficient method to treat back aches while inhaling and exhaling deeply.

6. If you still feel energetic and like working out to reduce your aches, take swimming for a hobby. It’s one of the most recommended forms of exercise for pregnant women, because it helps in reducing the pressure off the spine. However, before taking a swimming class, either talk to your doctor about this or make sure you join a swimming exercise class for pregnant women. Otherwise, you are good to go, and you will see the benefits in no time, as swimming helps in strenghtening the chest and back muscles, while also improving the breathing.

7. Back aches can be caused by the most mundane factors, such as wearing the wrong shoes. Say farewell to high heels after your first weeks of pregnancy! Not only you won’t be in the mood anymore to wear them, you will also not be able anymore to do so, as you will need shoes that provide comfort and support. High heels put pressure on the back and increase the curvature on your back, so they don’t do you any favour. Try looking for shoes with orthotic insertions or with built-in arch support. Good shoes will distribute your weight that’s on your legs more equally, thus your back gets much more support.

8. The support. You really, really need is the support during sleeping. Sleep can be a burden during pregnancy, especially when you wake up feeling sick and experiencing joint and back pains because you slept in an uncomfortable position. While sleeping, the spine should be aligned in such a way it provides support to your back and it prevents pain. The most efficient and cheap solution for preventing back pain is having a pregnancy support pillow since the first weeks of your pregnancy.

Pregnancy pillows come in all sort of shapes and sizes, so depending on your needs, there is one exactly for what you need. Sleeping flat on your back is not good either for you or the baby, as it’s very uncomfortable for both of you. So pregnancy pillows are then helpful for providing the necessary comfort for sleeping on the back and turning on sides at night, especially for expecting mothers who tend to toss and turn a lot during sleep.

The most recommended pregnancy pillows are the total body pregnancy pillows, as they can be curved and turned however you want in order to get the much needed comfort. What’s even more amazing is that you don’t have to make a pillow fort around you anymore, as one pregnancy pillow can provide the same support as all the pillows you used to gather from around the house and place them around you in bed.

And another advantage of pregnancy pillows is that they can be used for preventing back aches even after giving birth, for activities such as breastfeeding. A pregnant woman needs support 24/24 as pregnancy is a wonderful, but risky stage of your life.

Whichever method you try, keep in mind that back aches usually are caused by an incorrect posture, so always keep in mind to straighten your posture, even while sleeping, wear the right shoes, stay hydrated and get the right pregnancy pillow for you.


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