Ways to Relieve Back Pain While Pregnant

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Research shows that 70% of women have some degree of back pain while they are pregnant. With the ever-growing size of their abdomens, it is easy to see why. Many of these women find that massages and going to the chiropractor help tremendously with this, but back pain will only tend to grow throughout pregnancy.

However, there are some things that you can do to help decrease the amount of back pain that you experience while you are pregnant. Below are 10 things do that may help eliminate your back pain and make pregnancy more comfortable for you.

1. Good posture

Since your stomach changes where the center of gravity is, it is common for women to allow their back to sway forward. This makes the back muscles short, tight and painful. When we stand up straight, this allows our muscles to lengthen and stretch naturally and practicing a good posture is one of the best ways to ease lower back pain.

good-posture-for-pregnant-women

2. Lower back extensions

The abdomen and the back muscles typically work together when our body is trying to support our midsection. As we grow in our pregnancy, abdomen muscles relax more due to our growing uterus and the back muscles must work much harder. By performing lower back extensions we are able to strengthen these back muscles while we are pregnant, which makes them less likely to provide us with pain.

lower-back-extensions-are-able-to-strengthen-back-muscles while-pregnant

3. Yoga

Prenatal yoga is an excellent way to relax and tone different parts of the body that are affected while we are pregnant. Many of the poses engage the back muscles and provide a gentle workout to help stretch out the sore muscles and strengthen the lower back.

yoga-is-an-excellent-way-to-relax-and-relieve-back-pain-while-pregnant

4. Pelvic tilts

These exercises help to strengthen the stomach muscles as well as relieve back pain and improve posture. Since stomach muscles relax during pregnancy, by keeping them toned we are able to eliminate some of the strain that is put on the back.

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5. Water exercise

The swimming and water exercises have long been a way to help people who need a low-impact exercise program due to certain issues like pregnancy or joint pain. Since the water helps support much of our weight, we are able to relieve some of the pressure in our back and joints while enjoying a total body workout at the same time.

Pregnant women exercising in pool

6. Acupuncture

Acupuncture has been used for many years to help eliminate pain in the body and is a natural approach when fighting back pain. This is a popular thing for pregnant women to have completed and researchers shown that 60% of women who have acupuncture while they are pregnant or able to relieve both back and pelvic pain.

acupuncture-can-fight-back-pain-during-pregnancy

7. Chiropractic care

This can be very effective in treating pregnancy related back pain and research has shown that 70% of women who are pregnant and received chiropractic care were able to have less back pain. Chiropractors work to adjust joints that become misaligned and focus mainly in the spine. This helps to relieve your stress and promotes the healing of the rest of the body.

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8. Lumbar support pillows

For women who are forced to sit for hours at a time, having good posture is important even while they are sitting. By using a lumbar support pillow and keeping your head and shoulders aligned, you can help your body stay pain-free because your back is properly positioned.

lumbar-support-pillows-to-minimize-back-pain-during-pregnancy

9. Sleep in a back friendly position

Sometimes back pain while pregnancy pregnant can be very distracting while you’re sleeping. However, some women have been able to find relief if they sleep on their side and place pillows around them for support. This has been shown to help relieve some of the pain as well as help women who are pregnant get some sleep.

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10. Conclusion

Back pain is one of the most common complaints that women have while they are pregnant. It can be hard to deal with and that can increase as the pregnancy progresses. However, there are many things that we can do to help eliminate this back pain or should at least make it more comfortable. For best results, it is a good idea to combine many of the above items so that you can eliminate more of the back pain that you experience on a day-to-day basis.

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Dr. Lynette Weiss, MD

Dr. Lynette Weiss is ConceiveEasy's Senior Physician and Scientific Director. She is certified in Obstetrics and Gynecology by the American Board of Obstetrics and Gynecology and is a fellow of the American College of Obstetrics and Gynecology.