Prenatal back pain is not uncommon and may be due to hormonal changes, weak muscles, or as a result of being overweight. If you have been experiencing back pain during your pregnancy, there are several ways you may find relief naturally. After consulting with your practitioner and receiving his or her approval, try the following drug-free methods to relieve your aching back:
1. Try Some Gentle Stretching: With your doctor's approval, you may find relief by performing gentle stretches during the day. You may ask your doctor for a printout with instructions and illustrations that demonstrate the common pregnancy stretches that are typically recommended.
Prenatal yoga classes incorporate stretching techniques and deep breathing that may also help relieve an aching back. Some individuals also believe yoga promotes better sleep and relieves nausea, stress, and headaches. Before enrolling in a prenatal yoga class, seek the approval from your caregiver.
2. Start Moving: Routine exercise may improve your overall health and relive some of the associated backaches during your pregnancy. Exercise may help improve flexibility and prevent back muscles from tightening up. With the approval of your physician, incorporate a program into your daily routine.
It's a good idea to stat off slowly, especially if you've been living a sedentary lifestyle. A relatively safe form of exercise is simple walking. Walking is a low impact form of exercise that should not place stress on your joints. Be sure you wear comfortable shoes, created for walking. Alternatively, you might find relief from your back pain by swimming. Swimming relieves spinal pressure, according to experts.
3. Correct Your Posture: The extra weight you are carrying during your pregnancy may cause you to slump your shoulders or slouch. Poor posture or slouching may place stress on the lower back, especially during pregnancy.
If you correct your posture through better body mechanics, you may find relief from your backaches. Make a conscious effort to stand erect, and do not arch your back. Aching your back while standing or walking may place stress on the lumbar region.
While sitting at a desk, you might want to prop your feet up to avoid placing stress on your lower back. Also, don't sit for extended periods at a time. If possible, get up after a while and move around.
4. Change Your Sleeping Position: Have you been sleeping on your back? Some women find this places strain on the lower lumbar region during pregnancy, causing backaches. You might try sleeping on your side, placing a pillow between your knees. Pregnancy pillows may help you feel more comfortable as well.
5. Try A Therapeutic Massage: Seek out a certified prenatal massage therapist for relief from back pain. Be sure to get your doctor's approval first, and inform your therapist of any ongoing health issues you may have.