5 Tips To Relieve Lower Back Pain During Pregnancy
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5 Tips To Relieve Lower Back Pain During Pregnancy

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How to do you get rid of lower back pain during pregnancy? is the topmost query on the Internet today.

Working women need to take additional precautions, as they have to start their career after the childbirth. Back pain, if not conquered in time, may permanently reside in your body.

Pregnancy brings loads of changes in your body, so taking expert advice is always helpful before as well as during pregnancy.

With pregnancy comes happiness! Really! What about back pain then?

Back pain is amongst the most common issues associated with pregnancy. In fact, backache or back pain is quite common during pregnancy, especially in the initial few months.

Doctors say that ligaments in your body become softer naturally and stretch during pregnancy in order to prepare you for labor. As a result, your lower back and pelvis feel strained, leading to lower back pain.

Tips To Reduce Lower Back Pain During Pregnancy

Earlier, women had to put up with the back pain until their pregnancy period ends. However, there are ways you can reduce the pain and probably rectify the issue easily. The following are the ways you can get rid of or reduce lower back pain during pregnancy, which work as back pain treatment:

1. Manage Your Weight

As you probably already know that you’re subject to weight gain during pregnancy, you can do your bit to manage your weight to some degree. Ask your doctor what you can do about it. As long as your baby is getting healthy and getting enough nutrients, you don’t have to become yourself a balloon.

Also Read: 7 Best Tips To Stay Healthy And Fit

The increasing weight is among the primary causes of back pain during pregnancy. If you could manage your bodyweight a little during pregnancy, you would certainly be able to alleviate or get rid of back pain.

2. A Little Everyday Exercise

During pregnancy, almost everybody advises you to rest and do not leave the bed. This kind of leaves your body in a non-active state for a long time and you start gaining putting on weight. By doing a little bit of exercise or yoga for back pain can help you stay active, be a bit flexible and strengthen your muscles.

Exercise helps lift off the pressure on your spine. There are plenty of simple and easy exercises for pregnant women. You can try walking and swimming (consult your doctor first). Remember always start with low impact exercises.

3. Counseling Helps Reduce Stress

Women during pregnancy go through a myriad of changes that not only affect them at the physical level but also at the mental level. This also means that the problem you’re facing may not be physical but mental. Stress could be the primary cause of back pain during pregnancy.

You must consider meeting a counselor and see if that make a difference for you. Perhaps you can get the burden off your shoulders and make some changes in your life for good just by talking to someone relevant.

4. Improve Your Posture

You need to understand well that pregnancy will change the posture of your body forever, which can invite several problems in the future. By simply understanding and working on the improvement of your posture, you could offset the upcoming problems.

For example, you may try the pregnancy pillow during the night or perhaps in the daytime. Also, make sure to sit straight every time you need to sit.

Believe it or not, practicing these postures can actually make some differences in your life. Simply making small changes in your posture can result in significant improvements.

5. Acupuncture for Pain Relief

Acupuncture has been a universal home-based treatment for a myriad of problems, especially for the treatment of a chronic pain. Back pain is no different.

You can always try acupuncture for the treatment of back pain during pregnancy after a prior discussion with your doctor or a healthcare advisor. Once you get a thumbs-up, you’re good to try it for yourself and get relief.

Exercises To Relieve Lower Back Pain During Pregnancy

Irrespective of the reason for back pain during pregnancy, practice the following tips to relieve:

  • Bend your knees while keeping your back straight as if you’re lifting something (shouldn’t be heavy) up from the ground.
  • When you need to take a turn, move your feet in order to avoid twisting your spine completely.
  • Make sure to wear flat shoes only, as they help you evenly spread your body weight
  • While carrying shopping bags, try to balance their weights
  • Keep your back straight when sitting at home or at your workstation.
  • You need to take enough rest, especially at later stages in pregnancy.
  • Take a warm bath when you need to
  • Sleep on a hard surface when you feel like
  • You can also join back care classes for additional help.


These tips to relieve lower back pain during pregnancy surely help. If you still don’t feel relaxed, talk to your doctor. Also, make sure you don’t take any painkiller unless prescribed by your doctor.

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