Back pain is becoming a common problem for pregnant women. There are many causes of back pain, and one of which is physiological changes during pregnancy.
Other causes may include hormonal changes, weight gain, stress, or improper body posture.
But you don’t have to worry since there are many strategies you can practice to help manage back pain during pregnancy. Discover the complete list below!
How to Treat Back Pain During Pregnancy
Back pain during pregnancy often causes discomfort that can interfere with daily activities.
In many cases, pain relievers are not usually recommended and should only be taken under a doctor’s supervision.
So, how can you treat back pain during pregnancy? Here is the explanation.
1. Fix Your Body Posture
One strategy for managing back pain during pregnancy is to improve posture. Why is this important?
Back pain is commonly caused by poor body posture, such as hunching forward due to the shifted gravity point during pregnancy.
Hence, you are recommended to practice good posture, such as:
- Standing straight without hunching forward.
- Relax your shoulders and position them slightly back.
- Widening your stance when standing for better support.
2. Avoid Sitting or Standing for Too Long
Avoiding prolonged sitting or standing is also one way to treat back pain in pregnant women.
Because the center of gravity shifts forward during pregnancy, you may experience back pain if you stand or sit for extended periods.
While standing, try to sit and rest occasionally; vice versa. Frequently change your position and perform stretching.
You can also use a back cushion while sitting to help prevent back pain.
3. Refrain from Lifting Heavy Objects
You are also advised to avoid lifting heavy objects to help prevent back pain during pregnancy.
Doing so may also pose risks to both you and the fetus.
If you must lift something heavy, consider the following tips:
- Start from a crouching position while keeping your back straight.
- Lift the object by pushing up with your legs, not your back.
- Avoid bending forward, as this can put additional pressure on your back.
4. Maintain an Ideal Bodyweight
Weight gain is a natural part of pregnancy.
However, excessive weight gain may increase the risk of back pain, especially if you become overweight.
Therefore, try to maintain an ideal body weight to help manage back pain during pregnancy.
You don’t need to drastically change your diet. Simply focus on eating balanced and nutritious foods, and limit fatty or sugary foods.
In addition, consult your doctor regarding healthy weight gain to ensure you are meeting your nutritional needs throughout pregnancy.
5. Apply a Warm Compress to Your Back
Another way to help relieve back pain during pregnancy is by applying a warm compress using a cloth.
Put the warm cloth on your back for approximately 20 minutes.
A warm compress can help increase blood circulation, relax stiff muscles, and reduce muscle pain.
However, avoid excessively hot temperatures and refrain from applying the compress to your stomach.
6. Sleep on Your Side
Sleeping on your side can be practiced to manage back pain during pregnancy. In fact, this is the proper way.
Sleep on your side, with one or both knees bent.
You can also add a pillow between your knees, under your belly, or at the back for added comfort.
7. Wear Shoes with Flat Heels
Wearing comfortable footwear, such as flat shoes, is another way to reduce back pain during pregnancy.
As your belly grows, wearing high heels can increase strain on your back and may pose health risks.
8. Practice Light Exercises
Doing light and regular exercise during pregnancy is also important to help prevent back pain.
Too much sitting or lying down can cause muscle stiffness and may worsen back pain.
Hence, try to increase your physical activity with safe exercises for pregnant women, such as stretching, walking, prenatal yoga, or others.
These activities can help stretch muscles and reduce pressure on the nerves.
Be sure to consult your doctor beforehand to ensure the exercises are safe for you.
That concludes the discussion on how to manage back pain during pregnancy. Back pain is sometimes unavoidable for pregnant women.
However, you can help prevent it by paying more attention to your body and avoiding activities that may trigger pain.
Make sure your body gets enough fluid intake. Pregnant women are advised to drink at least 10 glasses of water per day to prevent dehydration during pregnancy.
Lack of fluids can be dangerous for pregnant women, as water is essential for both the mother’s health and the baby’s development.
Therefore, opt for good mineral water to maintain your health, such as AQUA at home.
AQUA contains beneficial minerals that support the body and are safe to consume.
AQUA undergoes hundreds of quality-control processes without human intervention to maintain purity and hygiene.
AQUA is packaged directly from carefully selected mountain water sources with protected ecosystems.
On the other hand, AQUA also conducted a survey showing that 9 out of 10 pregnant women agree that the taste of AQUA mineral water is not unpleasant.
In addition, keeping the AQUA gallon at home can save money, as it costs approximately IDR 1000 per liter.
Always choose #AQUADULU as the first step to support your pregnancy journey!
