Tips for backache in pregnancy

posture-pregnancyHow to relieve the pain of an aching back during pregnancy

The weight of your unborn baby places great strain on your back, especially during the later stages of your pregnancy, so do gentle exercise such as walking, yoga and swimming throughout your pregnancy to prevent backache.

If you already have aches and pains, try some of these suggestions:

  • Have a warm bath, use a heat pack, or try putting a hot, dry cloth on your back (heat it up with the iron). Some women find that cold packs work for them.

  • Avoid any activity that requires you to lean forward and rotate your body at the same time, such as vacuuming or mopping the floor.

  • Get an appointment for a pregnancy massage with a qualified therapist.

  • Use a special cushion for pregnant women to support the weight of your abdomen whilst you sleep.

  • If you need to sit down for long periods of time, use an adjustable chair and tilt the front of the chair forwards slightly.

  • Wear low-heeled shoes if you are not already wearing them, as high heels cause more strain on your back.

  • Buy or borrow a special corset or girdle that is worn underneath your bump to provide support and relieve pressure on your back.

  • Try these pelvic exercises: Lie on your back with your knees bent and your feet flat on the floor. Breathe in and let your belly expand. Breathe out and raise your coccyx (tailbone) towards your belly button. Keep your hips on the floor. When you have lifted your tailbone as far as you can, tighten your buttock muscles and then relax them. Repeat eight to ten times.


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