7 Simple Ways to Relieve Back Pain During Pregnancy

 relieve back pain

Pregnancy is potentially a wonderful period of time, leading to one of the most important jobs a person can have in their lifetime. While pregnancy is a memorable experience for mothers, it can also bring a host of new health issues that can linger post-birth and potentially even become permanent.

A  common ailment expectant mothers face is back pain related to the pregnancy, especially during the second and third trimesters.

Here are seven simple, yet effective, methods women who are expecting can use to relieve and potentially eliminate back pain during pregnancy.


Disclaimer: Always consult with a doctor before attempting any new activity during pregnancy. 

1) Focus on Posture:

Our mothers and grandmother’s warned us; posture is important. As a baby grows throughout pregnancy, the center of gravity of the mother constantly shifts forward to support the additional weight and size of the baby. What most mothers do to avoid falling forward is lean slightly back while walking, standing upright, or doing pretty much anything. While this may relieve pain or discomfort at the time, it could strain the muscles in the back and contribute to lower back pain during pregnancy. It is recommended to stand up as straight as possible and avoid leaning back.

2) Lift with care:

It’s generally not recommended for pregnant women to lift heavy objects but if you want to lift or move something relatively heavy, it is recommended to do it while squatting down and lifting with your legs. DO NOT LIFT WITH YOUR BACK. This may lead to some serious lower back pain/injury during early pregnancy. If an object is too heavy to lift by yourself, please ask someone for help. 

3) Do some type of physical activity daily:

Physical activity is your best friend to avoid back pain during pregnancy - even if your energy is waning. If your doctor approves the activity, start slowly testing out gentle activities, such as walking or swimming. This will help keep your back strong and help relieve any back pain, especially lower back pain during early pregnancy. Stretching your lower back via approved stretches or prenatal yoga is also a great way to use those back muscles and relieve some stress.

4) Sleep as Comfortably as possible:

To relieve or avoid serious back pain during early pregnancy, some physicians recommend for expectant mothers to sleep on their sides, not on their back. It is also common to keep one or both knees bent while supporting the knees with pillows placed in between them, under the abdomen, or behind the back.

5) Meditate:

Meditation is a beautiful technique that can be practiced at any time, unlike yoga or massages, which need a specific environment or place to be practiced. To meditate, simply sit or lie down in a quiet place and focus on your breathing, inhaling and exhaling deeply. If possible (and if it’s not distracting), using soothing music in the background can also help deepen the meditation. This will help your body relax.

6) Lumbar Support:

Pregnancy can be quite harsh on a body, and using certain products can help alleviate back pain during pregnancy. Using a proper lumbar support belt is a good idea for expecting mothers to support the lumbar spine while sitting on the couch, in the car, or in any type of chair. The  Incredi-Belt™ is an easy-to-carry, easy-to-use, transportable lumbar support belt that helps you sit comfortably while easing the effects of pregnancy on your back.

The Incredi-Belt is loaded with features such as single breath inflatability, portable and feather-light design, firm & even support at every inflation level, water-resistant exterior, and a secure fit for any waist size from 22’’-50’’ (56cm -127cm), plus much more! Check out the amazing new Incredi-belt by Cabeau here!

7) Use Heat:

Using heat to combat back pain is a popular method in everyday use.  If your doctor approves it, using a heating pad on your back during pregnancy in short 10-15 minute increments, and below 100*, can be helpful. The heat helps to relax the muscles and ease soreness. One of the best heating pads on the market is the Incredi-Heat™. This revolutionary USB-powered heating pad is portable, light-weight, and uses graphene that provides high thermal conductivity for fast, even and safe heat distribution and efficient emission of far infrared rays that improve circulation, relax muscles, and reduce pain and stiffness.

 

The Incredi-Heat is ideal for traveling because of its compact nature and the ability to be powered by any external power bank!

The Incredi-Belt and Incredi-Heat are the perfect combinations to ease back pain during pregnancy. You can check out the Incredi-Heat by Cabeau here!

Pregnancy is a special time for expecting mothers and experiencing troublesome back pain can potentially be a thing of the past with the 7 simple ways mentioned above.