Back pain occurs frequently during pregnancy. The American Pregnancy Association reports that 50 percent to 70 percent of pregnant women will experience back pain at some point during pregnancy. Hormones, as well as posture changes due to the growing uterus and the weight of the baby, can cause pain. Fortunately, there are some things pregnant women can do to treat and reduce the amount of back pain experienced.
Step 1
Practice good posture, especially as the uterus grows and your center of gravity shifts. MayoClinic.com recommends women tuck their buttocks under, which will pull the pelvis in and take pressure off of the lower back. Stand up straight and pull the shoulders back to avoid slouching. Good posture takes extra stress off of the spine and related muscles, lessening back pain.
Step 2
Avoid activities that require excessive bending or twisting, such as vacuuming. These activities often encourage bad posture, and can pull on muscles causing strain. If you have to bend to lift something, always bend with your knees and not with your back. This is especially important if you have to lift other children.
Step 3
Wear a maternity support belt to help lift the belly. This will help remove strain from the back. Support belts are available in many different forms, some providing light support, while others provide greater support. Ask your doctor or healthcare provider for recommendations for your particular situation.
Step 4
Make an appointment with a chiropractor to discuss treatment methods to relieve low back pain. Many insurance companies cover chiropractic care. BabyCenter.com notes that while chiropractic care isn't proven to help relieve back pain in all women, it has been shown to help some women. Always discuss alternative remedies like chiropractic with your physician.
Step 5
Practice exercises such as the pelvic tilt to remove pressure from the back. They also encourage the baby to assume a head down position, which may also help if the pain is caused by a baby lying sideways or butt down. In the hands and knees position, arch your back while pulling in your stomach. Maintain this position for a few seconds, and then relax. Repeat this exercise as many times as you can each day.
Step 6
Apply heat or ice packs to soothe muscles and relieve back pain. MayoClinic.com explains that heat works for many women, while others find alternating heat and ice to be more effective. Experiment with each to find the therapy that works best for you. When using heat, avoid the high setting to prevent burns and do not fall asleep with the heating pad against your skin. Ice should only be used for 20 minutes once an hour.
Things You'll Need
- Maternity support belt
- Ice pack
- Heating pad
