Back ache is very common in pregnancy. During pregnancy, ligaments in the back soften up in preparation for labour, which can cause the joints in the back to become painful. In the late stage of pregnancy, back pain may also occur as a result of carrying the weight of your baby.
There are various ways in which you can reduce back pain during pregnancy. Below are just several of the best solutions.
Use pain relief medication
Certain pain relief medication is safe to take during pregnancy and could be an effective way to treat back pain. Acetaminophen is a painkiller that is often recommended by doctors and can be bought over the counter. Ibuprofen and naproxen can carry health risks for your baby and so are best avoided – particularly during the second half of the pregnancy.
Wear the right footwear
Did you know that wearing uncomfortable shoes can make back pain worse? Failure to support the heel and ankle properly can cause tiny shockwaves to travel all the way up to your spine – these in turn can cause back pain. High heeled shoes are an obvious culprit to avoid, however you should also be wary of wearing completely flat ballet shoes. Ideally, you want some solid heel support such as sneakers or slippers with slightly raised heels.
Sleep on your side
Sleeping on your side isn’t just the healthiest option for your baby, but also the healthiest option for your back during pregnancy. Other positions put strain on the spine and can carry risks for your baby. If sleeping on your side isn’t your natural sleeping position, you can try to encourage this position by putting pillows either side to prevent you turning in your sleep. For even greater spinal support while side sleeping, put a pillow between your knees and make sure you’ve got a pillow under your head.
Take a hot bath
A hot bath is a great remedy against back pain. In fact, it’s recommended by many doctors. The warm water can help your muscles to relax, while also increasing blood flow – this in turn can help to reduce pain. If you’re feeling pain in the evening, a hot bath could be the simple solution.
Look into alternative pain relief procedures
There are lots of forms of professional pain relief treatment that could be worth looking into. A lot of pregnant people with back pain find that chiropractors can help – chiropractic treatment focuses on relieving pain in joints using massages and joint manipulation. You could also try looking into acupuncture – this involves using needles to target pressure points around the body and can be effective back pain for some pregnant women.
Stay physically active
While you should reduce physical activity during pregnancy (particularly during the latter stages), you shouldn’t give it up completely. Maintaining a basic level of physical activity can help to keep blood flowing and will prevent muscles seizing up. It can also help to prevent unwanted weight gain during pregnancy, which can contribute to back pain.
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