Wondering how to deal with back pain during pregnancy?  Try these effective tips to get relief.

 

Avoid High Heels

Stick to shoes that are low-heeled (but not flat) and supportive.

Lift Properly

Avoid bending at the waist when you pick things up. Instead, squat down, bending your knees.

Perfect Your Posture

Sit and stand straight.  Keep these principles of good posture in mind, especially as your baby grows:

• • • • • Stand up straight and tall.
        • Hold your chest high
        • Keep your shoulders back and relaxed
        • Don’t lock your knees

Avoid sitting or standing for long periods.  If you have to stand for a long time, rest one foot or knee on a stool to ease the strain on your back.

Wear Support

For extra abdominal and back support, try out a pregnancy support belt to lift your belly during the day.  It’s important to note that this should not be worn all the time and not worn too tightly so it’s best to have a practitioner show you how to  properly wear one beforehand.

Use Heat or Cold Packs

Use a heating pad wrapped in a towel to prevent burns to ease back pain.  Apply for no longer than 20 minutes.  A cold pack can also help ease sore back muscles when you are resting.

Include Physical Activity in your Daily Routine

Stretching and strengthening can also help!

Sign Up for an Exercise Class

Good Shepherd Penn Partners offers an interactive virtual class on exercise and fitness during pregnancy including specific exercises and ways to move and avoid injury.  Click here to learn more about the class and register online.

When to Call Your Healthcare Provider

Back pain usually resolves on its own after giving birth. If you have back pain that lasts longer than two weeks during pregnancy, contact our office. We will confirm or rule out anything more serious and recommend medication or other treatments.