How To Avoid Backaches During Pregnancy?

 Pregnancy can bring a lot of issues throughout the nine months. One of the common problems is suffering from backaches as your pregnancy progresses. This usually happens as your ligaments naturally stretch and soften to prepare you for labor. Even though in the early stage of the pregnancy, you won’t suffer from this problem, you will face it from the second trimester. Before you reach the second trimester, make sure you get an early pregnancy scan. You can try to avoid getting backaches in various ways. 

Avoiding backache in pregnancy

Always remember to not lift heavy objects to avoid putting strain on your back. If you really need to pick something from the floor, always bend your knees to lift it and keep your back straight. Here are some tips to help you protect your back. 

If you need to turn around, try to move your feet instead of turning your spine.

Always wear flat shoes instead of heels as it helps in distributing the weight evenly. 

Don't stoop as bending will increase your backache

Avoid carrying heavy bags and if you have to balance it in two hands.

Always sit straight and avoid standing for a long time. 

Take proper rest and make sure you are in the right position while sleeping.

A firm mattress and a good-quality pregnancy pillow will help prevent backaches.

Some activities that may help ease your back pain include:

  • gentle exercise in water
  • acupuncture
  • massage
  • hot packs
  • regular exercise, including walking


Some Exercises to ease backache in pregnancy

There are several exercises that you can try out for your backache.



Stretches for lower backache: 

If you sit with your bottom on your heels and keep your knees apart, you will be able to lean forward by resting your elbows on the ground. Once you stretch your arms forward, hold it for a few seconds and you will be able to stretch your middle backache.


The second exercise you can try is to go down on your hands and knees, breathe in and hold for a few seconds. After that, lower your back as far as you can.


Stretches for pain in the shoulder blades and upper back: 

After you sit on a chair, interlock your fingers and raise them above your head. Hold for a while and release. 


If this pain keeps persisting, make sure you see your doctor. Also, make sure to get an early pregnancy scan to make sure there are no other problems. If back pain persists, changes, or becomes severe, see your doctor or midwife for advice. They may advise you to see a physiotherapist. At any stage, if the back pain is associated with any blood loss from the vagina, seek medical advice urgently.


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