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Pregnancy is an exciting and joyous time in a woman’s life. However, it does bring with it a range of symptoms and discomforts. One of the common problems that most expectant women face is back pain and all the related inconveniences it causes. While the pain itself can be troublesome, it can also cause difficulty in getting enough sleep and rest during the pregnancy journey.

Back pain, like all the other bothering symptoms, is due to the various changes a woman’s body undergoes while growing a tiny human inside it. The expanding uterus and increasing weight can cause strain not only in the back and spine but also in the abdomen and thighs. 

If you are expecting a baby and experiencing back pain, there are several steps that you can take to prevent and manage it. Let us explore some useful tips that can help in reducing back pain and the discomfort associated with it.

Proper Posture: Maintaining a good posture is essential to prevent and reduce back pain during pregnancy. Try to maintain the natural curve of your spine. Always sit straight and support your back. If it helps, use a lumbar support pillow when sitting, especially if you have a desk job. Be conscious about your posture and avoid slouching. Also, avoid sitting or standing for longer durations. 

Keep Moving and Exercise Regularly: Exercising on a regular basis can help in strengthening the muscles that support your back It is also helpful for maintaining overall good health. Indulge in low-impact exercises meant for lower back pain, swimming, prenatal yoga and walking. Speak to your healthcare provider to find out which exercises are ideal for your back pain and stage of pregnancy.

Lift Things Correctly: The lifting technique is very crucial, especially in the later stages of your pregnancy. Use this technique when lifting objects from the floor/lower surfaces: Bend your knees, squat down and use the strength of your legs; lift without bending on your waist. Listen to your body and ask for help if you need to lift heavier objects.

The Right Footwear: Try avoiding high heels as they are known to put extra pressure on the spine. Opt for comfortable footwear with low heels, proper arch support and cushioning to reduce the strain on your back.

Pillows: Various types of pregnancy pillows are available to make you feel comfortable while sleeping, alleviate discomfort and promote better sleep quality. These are specially designed to offer support to your growing belly and lower back, helping to alleviate pressure on the spine. If you do not wish to invest in pregnancy-specific pillows, even the regular pillows can be utilized effectively. Placing a firm pillow under your belly when lying on your side can help provide support to your belly and back while facilitating proper spine alignment. Placing a pillow between your knees while lying on your side can further help alleviate hip and lower back discomfort.  It may take some trial and error with various sleeping positions, but try experimenting with different pillows to find the most comfortable arrangement for you.

Warm or Cold Compress: Based on your preference, placing a cold pack or a heating pad on the painful part of the back can help in reducing the pain.

Professional Care: Prenatal massage therapy and chiropractic care can provide relief for pregnancy-related back pain. Consult your healthcare provider and find licensed and experienced professionals to ensure safe and appropriate treatment.

Relaxation Techniques: Stress is known to contribute to back pain. Relaxation techniques like breathing exercises, meditation and prenatal yoga can help alleviate stress and relax the muscles.

Maternity Belt: Maternity belts are specially designed to provide support to the lower back and abdomen during pregnancy. They help in the even distribution of body weight thereby reducing extra strain on the back muscles. 

Remember, to listen to your body and do not exert your back in pregnancy. By following the above tips along with maintaining a healthy diet, you can take proactive steps to prevent and manage pregnancy-related back pain. Do not take any medication without consulting your doctor.