WeMoms
2 Apr 2024

Strategies to Manage Back Pain

Pregnancy
Pregnancy symptoms
Strategies to Manage Back Pain
The physical changes and weight gain during pregnancy can put strain on the back, leading to discomfort and sometimes pain.
Maintaining Proper Posture and Body Mechanics
Maintaining good posture and body mechanics is crucial for managing back pain during pregnancy.
Here are some tips to keep in mind:
  • Stand Tall: Stand up straight with your shoulders back, and avoid slouching. Distribute your weight evenly on both feet.
  • Sit Correctly: When sitting, use a chair with good back support or place a cushion behind your lower back. Keep your feet flat on the floor and avoid crossing your legs.
  • Lift with Care: When lifting objects, bend at your knees and use your legs, not your back, to lift the weight. Avoid twisting your body while lifting.
Regular Exercise and Strengthening
Engaging in regular exercise and strengthening exercises can help alleviate back pain during pregnancy.
Consult with your healthcare provider before starting any exercise routine, and consider the following:
  • Low-Impact Activities: Choose low-impact exercises such as walking, swimming, or prenatal yoga. These activities help strengthen your core muscles, improve flexibility, and reduce back pain.
  • Pelvic Tilt Exercises: Pelvic tilts can help relieve back pain by strengthening the abdominal muscles and reducing strain on the lower back. To perform pelvic tilts, lie on your back with knees bent and gently tilt your pelvis upward, flattening your back against the floor.
  • Prenatal Exercise Classes: Consider joining a prenatal exercise class specifically designed for pregnant women. These classes often incorporate gentle stretching, strengthening exercises, and relaxation techniques tailored to the needs of expectant mothers.
Supportive Measures for Back Pain Relief
In addition to posture correction and exercise, implementing supportive measures can contribute to relieving back pain during pregnancy.
Consider the following strategies:
  • Proper Sleep Positioning: Use supportive pillows to find a comfortable sleep position. Consider placing a pillow between your legs to reduce strain on your back and hips.
  • Supportive Footwear: Opt for comfortable, supportive shoes that provide adequate arch support. Avoid high heels or shoes that lack cushioning.
  • Heat and Cold Therapy: Apply a heating pad or take warm showers to relax tense muscles and relieve pain. Cold compresses or ice packs can also be used to reduce inflammation and numb the area.
  • Maternity Support Belts: Maternity support belts can help alleviate back pain by providing additional support to the abdomen and lower back. Consult with your healthcare provider to determine if a maternity support belt is suitable for you.
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D
Danielle
10 Nov 2023

12 weeks experiencing severe abdominal and back pain. Turns out to be really big fibroids. Has anyone dealt with this? How do you manage the pain and what is the likelihood of the baby being affected or miscarriage?

Pregnancy Pregnancy symptoms
3 comments
B
Brittany
I miscarried due to massive fibroids. I am praying that baby grows around them and you have a healthy pregnancy
27 Mar 2024

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D
Danielle
I am so sorry. My first pregnancy was an early miscarriage and that may have been why. The doctor said the likelihood is less now since I’m in the 2nd trimester now. How many weeks were you?
27 Mar 2024

Answer

R
Rachelle
8 Feb 2023

Have any of you had any kind of lower back/ tail bone/ hip pain so bad that you can hardly walk? How did you manage your pain?? Tylenol is not working..

Pregnancy Pregnancy symptoms
16 comments
z
zyshuan
I have and I had to get my mom to give me a massage and she told me to relax
27 Mar 2024

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O
Olivia
Yes! My tailbone has been hurting for 2 months😭 it's on and off but if I walk too much I will feel it and the pain kinda goes down my booty, so I'm assuming it's my sciatic nerve. Nothing helps the pain except being very aware of my movements. I've just been suffering
27 Mar 2024

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M
Miesha
22 Nov 2022

Trying to manage to clean up but i just caint make it out of bed this left side back pain feels like hell🥺

Pregnancy Pregnancy symptoms
3 comments
E
Eyeaware1111
You need heating pad
27 Mar 2024

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D
Dionna🤰🏾❤️🤞🏾
Me too mannn 🤦🏾‍♀️🥹
27 Mar 2024

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S
Savanah
12 May 2022

I work 6 days a week, and when I'm home I rest because my WHOLE body hurts. How can I help manage all this back, and leg pain? I have so much I need to do around the house. I do as much as I can on my 1 day off but I can't do as much as I'd like to. I try to do house work when I get off work but the pain is unbearable. Ive tried tylenol and it only works for like 2 hours and I don't want to take too much. Any advice?

Pregnancy Pregnancy symptoms
4 comments
T
TIFFANY
Try epsom salt baths works miracles for body pain associated with pregnancy. Try not to use to much epsom and make sure your bath water is not to hot.
27 Mar 2024

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S
Savanah
that sounds like heaven unfortunately I only have a walk in shower 😥I can't remember the last time I got to take a bath, but I might see if I can try this at my in laws house. Thanks for the advice!
27 Mar 2024

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