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Women often get back pain during pregnancy. It often develops in the early stages of pregnancy because ligaments in your body become softer, preparing you for labor. This can stress and strain joints in your lower back and lead to pain. Weight gain and posture changes also play a role in the development of back pain.
Below are 8 tips that can help you relieve back pain during pregnancy.
1. Physical therapy
Physical therapy helps treat many different physical health ailments like sports injuries, osteoarthritis, and others. In addition to treating injuries, a physical therapist can help relieve back pain during pregnancy by working with joints, muscles, and nerves. The therapist can teach you the way you should walk, sit, and bend to prevent backaches. Being physically active during the pregnancy helps decrease the risk of unwanted weight gain and improve your energy levels.
2. Prenatal yoga
Yoga is designed to improve the flexibility and strength of your muscles. Prenatal yoga is one of the most popular and effective ways to relieve back pain during pregnancy. Yoga helps improve posture and aid in the body’s preparation for the birthing process. It also helps relieve emotional stress and decrease the risk of posttrauma depression. This condition often develops because of hormonal changes in the woman’s body.
3. Meditation
Meditation is the most available way to treat back pain and improve emotional stability during pregnancy. You can visit meditation classes or check several video tutorials. One of the biggest benefits of meditation is that you can meditate almost everywhere. Mediation causes a biological relaxation response. This triggers the release of feel-good hormones and relaxes muscles, thereby relieving back pain.
4. Acupuncture
Acupuncture is an ancient Asian therapy that helps relieve pain in different parts of the body. During the appointment, the therapist inserts thin needles into the special pressure points of your body. This helps remove any blockages that interfere with the smooth energy flow in your body. It also boosts the blood flow to the back and improves healing processes. Acupuncture can help improve both the physical and emotional health of pregnant women.
5. Swimming
Swimming is often recommended for women suffering from pregnancy back pain. It helps relieve pressure from the back muscles and spine. Visiting the swimming pool at least three times a week helps decompress your spine and tone your legs and arms. You can combine swimming with deep breathing exercises. This helps reduce emotional stress and relieve back pain effectively.
6. Massage
Prenatal massage is an effective and safe option to reduce pregnancy back pain. Because of physical stress, muscles in your back may get stiff. This irritates the nerves and leads to pain in the lower back and buttocks. Massage helps relieve pressure on the nerves and ease pain. Besides, massage can effectively alleviate depression and anxiety symptoms in pregnant women. Consult your doctor before getting massage therapy to make sure it is safe for you.
7. Maternity belt
A maternity belt is a supportive undergarment that holds up the belly and helps reduce the pressure on the lower back. You can opt for a maternity belt on the internet or in maternity clothing shops. However, a maternity belt is just a complementary remedy to treat pregnancy back pain.
8. Sleep support
Pregnant women tend to sleep on their backs because of their growing belly. When you sleep on your back, the spine drops down to the bed. This can lead to poor posture and back pain. To prevent pain, it is important to support your back during the night’s sleep. Fold a towel lengthwise and place it perpendicular to your body at the point on your waist. This can help prevent the spine from dropping down and relieve back pain.
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