Pregnancy

How to Relieve Back Pain In Pregnancy

• Practice good posture. As your baby grows, your center of gravity shifts forward. As you compensate in some way to avoid falling forward, you may strain the muscles in your lower back — which can cause back pain. Enter the principles of good posture. Tuck your buttocks under, pull your shoulders back and downward, and stand straight and tall.
• Sit and stand with care. Sit with your feet slightly elevated. Choose a chair that supports your back or place a small pillow behind your lower back. Change position often, and avoid standing for long periods of time. If you must stand, rest one foot on a low step stool.
• Sleep on your side. Sleep on your side, not your back. Keep one or both knees bent. It may also help to place one pillow between your knees and another under your abdomen, or use a full-length body pillow.
• Lift properly. When lifting a small object, squat down and lift with your legs. Don't bend at the waist or lift with your back. And know your limits. Ask for help if you need it.
• Get the right gear. Wear low-heeled shoes with good arch support. Wear maternity pants with a low, supportive waistband. Consider using a maternity support belt. Purchasing a maternity support belt can help relieve back pain and pressure as your uterus stretches to accommodate your growing baby. By providing additional support, it can take pressure off your lower back, hips, and legs
• Try heat, cold or a back rub. Apply heat to your back. Soak in a warm bathtub or try a heating pad. Some women find relief by alternating ice packs with heat. Rubbing your back also may help. Better yet, ask someone to rub your back for you.
• Stay fit. Regular exercise can keep your back strong and may actually relieve back pain. With your health care provider's OK, try swimming, walking or riding a stationary bike.
• Try pelvic tilt exercises. Kneel on your hands and knees with your head in line with your back. Pull in your abdomen, arching your spine upward. Hold the position for several seconds, then relax your abdomen and back. Repeat five times, working gradually up to 10. Ask your health care provider about other stretching exercises, too.
• Consider complementary treatments. It's unclear how effective chiropractic care or acupuncture are at treating low back pain in pregnancy. But they may provide comfort for some women. These methods are likely safe during pregnancy — as long as you're receiving good prenatal care. Discuss your pain with your health care provider first, however, to make sure your back pain isn't caused by an underlying condition. 

• Exercise daily. Even just a brisk walk around the block can help your circulation. 
• Strive to keep within the recommended weight range for your stage of pregnancy.
• Elevate your feet and legs whenever possible. Use a stool or box to rest your legs on when you're sitting, and keep your feet elevated on a pillow when you're lying down. Don't cross your legs or ankles when sitting. Don't sit or stand for long periods without taking breaks to move around.
• Sleep on your left side with your feet on a pillow. Wedge a pillow behind your back to keep yourself tilted to the left. Since the inferior vena cava is on the right side, lying on your left side relieves the vein of the weight of the uterus, thus decreasing pressure on the veins in your legs and feet. 
• Wear special support hose. Prescription-strength hose, known as graduated-compression stockings, work best and are available from medical supply stores and pharmacies. These stockings are twice as thick as normal pantyhose. Tight at the ankle, they get looser as they go up the leg, making it easier for blood to flow back up toward your heart. As a result, they help prevent swelling and may keep your varicose veins from getting worse. Put them on before getting out of bed in the morning, while you're still lying down, to prevent blood from pooling in your legs, and keep them on all day.  
• Some women develop varicose veins in the perineal area or vulva.  In this case, try wearing a vulvar supporter to alleviate pain and swelling.