10 Treatments to Ease Back Pain During Pregnancy

Here we’ve put down some tips and tricks to help you deal with back pain during early pregnancy.

1. Know Your Limits!
Try not to lift heavy objects. In case you have to bend to pick up something heavy, lift it correctly! Don’t bend at waist; bend on your knees or squat and lift it. Do not strain your back.

2. Practice Good Posture:
- Avoid sitting or standing for a long time. Use a stool or a resting chair and avoid standing on one foot. Sit periodically in case you have to stand for a long duration.
- Sit on chairs that have supportive backs or use pillows at your back, and try to sit up straight.
- Stand straight with your shoulders relaxed.
- At work and when driving, consider a lumbar support for your chair. Try not to cross your legs, and check whether the position of your computer screen and chair are correct. Try to move away from your desk regularly and get fresh air at lunchtime.
- Be careful while getting done with your household work. Avoid heavy strenuous works.
- Use a warm towel or a heating pad on the lowest setting to provide you comfort.
- If you have a toddler and you are pregnant, it’s especially important that you adhere to correct lifting techniques with them too. Always kneel or squat to pick up your child and if this becomes difficult, sit down and let your child climb up onto your lap.

3. Sleep Easy!
- Sleep on your side and do not lock your knees. Consider using a pregnancy/support pillow to make sleeping more comfortable, or place a pillow between your knees and another under your belly; this prevents your top leg from twisting across your body into the recovery position while you sleep.
- Use a firm mattress to sleep on.
- To get out of bed, roll on to one side and push yourself up to a sitting position, then slowly stand up.
- Ask your gynaecologist to recommend stretching, tummy and stabilization exercises and such low-impact exercises which are safe for you — these regular exercises can help ease back pain and boost your body flexibility.
- Get a gentle pregnancy massage if your doctor gives a nod for it!
Never take any medications without checking with your doctor first, it may cause complications in pregnancy later.

4. Dress Up Right!
- Wear the right size of supportive maternity bra. Make sure the straps are wide enough and the cups are big enough to avoid extra strain on your shoulders and ribcage.
- Wear an abdominal support garment or maternity pants with wide support bands which fit under the belly.
- Avoid wearing tight clothes during pregnancy as this can cause the blood flow to be restrained and may reduce the supply of oxygen to the muscles, which is another cause of back pain during pregnancy.
- Avoid wearing high heels-stiletto fans, hear carefully! You need to discontinue them for a while; until your baby is delivered and in your arms! Doctors suggest wearing shoes with low heels and good support — though they are not optimal for fashion, but they are best when it comes to comfort and safety of you and your unborn child.

5. Acupuncture:
Acupuncture is a form of Chinese medicine which uses thin needles to stimulate certain points on your body to bring about relief from pregnancy back pain. Studies have shown that acupuncture can be effective in relieving low back pain during pregnancy naturally!

6. Aromatherapy:
Relaxing in a warm bath with no more than two or three drops of lavender or ylang ylang essential oils may help ease muscle pain. However, lavender oil should be used only occasionally in your first trimester, as it may stimulate contractions.

7. Herbal Remedies:
Herbal remedies for backache such as devil’s claw should be used with extreme caution in pregnancy, as there’s not enough evidence that they are safe.

8. Apply Heat Or Ice:
Heating pads or ice packs may help temporarily reduce back pain. Massages can also be helpful for pregnant women who experience low back pain.

9. Think Good Thoughts:
A calm mind leads to a looser back. You can try some yoga and meditation which will relax both your mind and your back.

10. Nutritious Diet:
Keep your pregnancy weight gain manageable (extra weight is extra hard on any back).

A balanced, nutritious diet is an important aspect of a healthy pregnancy. Following a healthy diet, balancing carbohydrates, fat, and proteins, and eating a variety of fruits and vegetables, usually ensures good nutrition.

Cut out caffeine entirely from your diet- it is a good, natural way to avoid back pain.

There’s no link between back pain and pregnancy outcome. Severe back pain may be related to pregnancy-associated osteoporosis, vertebral osteoarthritis, or septic arthritis; however, these are not common.