During the nine months of pregnancy many pregnant women experience back pains due to the increasing size of their bellies. Which puts pressure on the spine and muscles to support the weight.
So it is very important to relax the back pain so that you don’t feel uncomfortable all the time. This is why we are going to share some tips that will help you relax your backup by loosening muscles throughout your body.
So you can follow the tips below for the same:
- Walk or stand and stretch at least once an hour. Sitting for too long can be painful for your back.
- If you work on your feet, try to place one foot on a low stool to take some pressure off your lower back.
- Do not lift anything heavier than the weight of a couple of pounds. If you must carry something that is heavy (or the weight of a smaller person) ensure that you lift it correctly.
- Do not bend at the waist. Instead bend your knees, then squat and then lift using your legs and instead of your spine.
- If you have been sitting for extended durations and can’t stand. Then use a stool or box to support one of your feet when standing, or both feet while sitting. If you are required to stand for long periods ensure you regularly take breaks.
- Relax in chairs that have ergonomic and support backs, or place a small cushion on the back’s small part. Try to sit straight.
- Straighten your spine. Be careful not to push your belly forward.
- Apply a warm, soft towel or warm water bottle or heat pad on low setting.
- Wear an abdominal support shirt or maternity clothes with large elastic bands that sit beneath the stomach.
- Do not wear heels. Shoes that have low heels and good arch support are the best way to choose.
- You should sleep on your side having at least one leg bent. Use a pregnancy cushion to help you sleep more comfortably. You can also place a pillow between your knees, and one under your belly.
- A firm mattress is the best. If you don’t own one, you could put an extra board between your mattress and box springs.
- Consult your physician about suggested stretching exercises and determine if exercises that are low impact are appropriate for you. Safe regular exercise can relieve back pain.
- Give yourself a gentle massage during pregnancy when your doctor says it’s fine.
- Never take any medicine without consulting your physician first.
- Do pelvic tilts to strengthen your abs, which in turn support your back. Or sit on an exercise ball and rock back and forth. (But do consult with your physician first.)
- Once you are done with your first trimester. Go to a masseuse who knows you’re pregnant and is trained in the art of prenatal massage.