Back pain during pregnancy is a common complaint often experienced by pregnant women, especially in the second and third trimesters. Hormonal changes, weight gain, and changing posture as the fetus develops are some of the main causes of this pain. However, don't worry, Moms! There are some easy ways to deal with back pain during pregnancy. Come on, check out the following tips!
Overcome Back Pain During Pregnancy with These 7 Ways
Low back pain in pregnant women can be caused by hormonal changes, fetal growth, and changes in the body's center of gravity that can create discomfort in the lower back area. However, there are several ways that moms can do to relieve back pain during pregnancy:
1. Pay Attention to Posture
During pregnancy, maintaining good posture is essential to prevent and reduce back pain. Try to stand up straight with your shoulders back and do not slouch. When sitting, choose a chair that supports your lower back well, and use a small pillow if necessary. Avoid standing for too long and adjust your body position for comfort.
2. Use Special Pillows for Pregnant Women
Special pillows for pregnant women, such as U or C-shaped pillows, can help you feel more comfortable while sleeping. These pillows support the abdomen and back so that pressure on the waist is reduced. Sleeping on your side with a pillow between your knees can also reduce pressure on your waist and make you sleep better.
3. Do Light Stretches
Doing regular light stretches can help relieve muscle tension in the lumbar area. Some movements such as cat-cow stretch or child's pose in yoga are very effective for stretching the lower back muscles. Moms can try these stretches every morning or before bed for optimal results.
4. Wear Comfortable Footwear
Wearing comfortable and supportive footwear is very important during pregnancy. Avoid wearing high heels that can worsen posture and put pressure on the waist. Opt for shoes with cushioned soles that support the arch of the foot well to reduce pain while walking.
5. Warm Compress on the Waist Area
Warm compresses can help relieve pain and muscle tension in the waist. Moms can use a warm towel or heating pad placed on the affected area for 10-15 minutes. However, make sure the temperature is not too hot and avoid placing the compress directly on the abdomen.
6. Special Massage Therapy for Pregnant Women
Special massage for pregnant women can be the right choice to relieve back pain. Massage therapy helps improve blood circulation and reduce muscle tension. Make sure you choose a therapist who is experienced in working with pregnant women to ensure safety and comfort during the massage.
7. Stay Active with Light Exercise
Light exercise such as walking, swimming, or prenatal yoga can help keep you fit and relieve back pain. Physical activity helps strengthen the muscles supporting the back and improves flexibility. Consult a doctor before starting certain types of exercise to ensure its safety for pregnancy.
Back pain during pregnancy can be annoying, but with the right care, Moms can overcome it easily. Starting from maintaining posture, using special pillows, to doing light exercise, all of these steps can help relieve pain. Always listen to your body and consult a doctor if the pain persists or gets worse.
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