Being pregnant comes along with its fair share of aches and pains as the baby starts growing and pushing against your spine, pelvis and other body parts and changing your center of gravity. So it’s no wonder that almost all women experience some form of back pain during pregnancy.
But just because back pain is common during pregnancy doesn’t mean you have to suffer with it. In fact, there are lots of things that you can do to mitigate the pain and help you find relief.
And remember, taking ibuprofen (such as Advil), is not recommended after your 20th week of pregnancy, so trying to find some non-pharmaceutical ways to alleviate your pain is the best way to relieve your pain. Here are 8 different things you can try:
- Use a maternity belt
At Neb Medical, we offer three different brands of maternity belts that you can wrap around your body to help support your belly and relieve pressure on your pelvis and bladder. All three are made out of a flexible fabric that is designed to go around your lower back and cradle your belly, yet never put any pressure directly on your baby.The Baby Hugger® Belly Lifter Maternity Support has a durable elastic back panel that gives you support and stability throughout your day. The Motherload Maternity Support Band has a breathable air-foam molded back panel for additional back support. The Gabrialla Maternity Support Belt is the skinniest band of the three, providing lift to your belly without as much bulk.
All three are adjustable so that you can continue to wear them as your belly grows, and best of all, all three may be covered under your insurance, which means you may be able to get them for free.
- Have proper posture
To avoid putting additional strain on your back, it’s important to try to have proper posture. Sit up straight, rather than pushing your belly forward or lounging back. Make sure your chair has a straight back, and place a small pillow behind your lower back for support. Also, try using a footrest to elevate your legs when you sit. - Take breaks
Sitting around all day can actually make your back pain worse, not better. If you usually sit in a chair for most of the day, try to take a break once an hour to get up and stretch or walk around. If you are on your feet most of the day, try putting a foot up on a stool to reduce pressure on your lower back. - Use a heating pad
When your lower back is hurting, you can always try applying some warmth. Just heat up a heating pad or a water bottle in the microwave and wrap it in a towel before placing it on your back for no more than 20 minutes. - Sleep on your side
Back pain can be especially bad at night, so make sure you sleep on your side so that the weight of your belly doesn’t press down on your spine. Try using a pregnancy pillow, or put a regular pillow under one knee and one under your belly. - Wear comfortable shoes
If you’re pregnant, it’s time to ditch the high heels, cute ballet flats and flip flops and instead wear shoes that have a slight lift to them and good arch support, such as gym shoes. - Use Proper Lifting Techniques
Avoid lifting any items that are too heavy and use proper lifting techniques when you do lift something. Instead of bending over at the waist, bend at the knees to avoid straining your back. Or better yet, ask someone else to lift things for you! - Exercise
When your back hurts, you may think that avoiding exercise is best, but in fact, staying active throughout your pregnancy can help you avoid additional pain. Choose exercises that are safe for pregnancy, such as walking, swimming or riding a stationary bike. You can also check out a prenatal yoga class to find additional stretches you can do that won’t harm your baby.Regular exercise can also help you keep your blood pressure under control and help you avoid pre-eclampsia. If your doctor wants you to keep an eye on your blood pressure, you can monitor it yourself using at-home blood pressure monitoring device, such as this one from Advocate.
However, always talk to your health care provided before beginning a new exercise program during pregnancy.
If your back pain is severe or lasts more than two weeks, contact your health care professional, as sometimes back pain can be a sign of serious problems during pregnancy.
