Back pain is a nearly universal phenomenon at some point during pregnancy. The pain is presumably related to changes in hormone levels and posture, which can cause increased spinal loading. In fact, as much as 50 to 70 percent of all women experience some degree of back pain during their pregnancy. However, this condition can usually be minimized – and sometimes avoided – with the right approach.
Here are some helpful pregnancy related back pain tips:
- Always bend with your knees, and if you need to pick something up squat, don’t bend.
- Sleep on your side.
- Elevate your feet when sitting or lying down.
- Speak with your physician about specific exercises you can do to strengthen and stretch your back.
- Work with a nutritionist to eat food that is healthy for your baby and you.
- Practice good posture.
If in spite of your best efforts you continue to experience pregnancy related back pain, there are a number of ways you can find relief while you wait anxiously for your due date. If your physician approves, you may try using heat or ice packs or treating yourself to a massage. And if pain worsens, visit your physician to learn about pain medication that you are able to take while pregnant. Above all else, do not be afraid to ask for help. These are exciting times; do not let pregnancy related back pain wear you down.