Relieve Lower Backache in Pregnancy
Women commonly experience lower back pain during pregnancy. These lower backaches are caused by changing hormones, the uterus increasing in size and a shift in balance as a result of carrying extra weight in the front. There are things that can be done to relieve pregnancy backaches and give you some comfort before you give birth.
Instructions
1. Stand up straight. Slouching and curving your back puts more pressure on your spine, which causes pain. As pregnancy advances, your balance shifts and it is difficult to push your shoulders back and stand up straight, but you'll feel better if you do.
2. Stretch your muscles with a pregnancy-safe workout routine. Swimming is an excellent exercise to perform while pregnant, since the water is very forgiving to your muscles. If a pool is not available, carefully and gently stretch your limbs to move your muscles. There are various pregnancy DVDs you can try, or you could look for a local prenatal exercise class to attend.
3. Do not sit or stand for long periods. Try for a variety of movement throughout your day. If you must be on your feet for long periods, wear comfortable, low shoes. If you must sit for long periods, stretch your legs and try to walk around at least once an hour.
4. Visit a massage therapist who is trained in prenatal massage. Chiropractic care can also provide relief.
5. Wear a support belt. These belts help support your growing belly and help straighten your back. Belts fit snugly beneath your clothes, so they will not be noticed by others.
6. Sleep on a firm mattress. If your mattress is soft, add a board under the mattress to provide additional firmness.
7. Avoid lifting heavy objects. If you must lift a heavy object, bend and lift with your knees. If you must carry something heavy, like shopping bags, try to distribute the weight evenly between both sides.
