Avoiding and easing back pain in pregnancy – Try these tips:
bend your knees and keep your back straight when you lift or pick something up from the flooravoid lifting heavy objectsmove your feet when you turn to avoid twisting your spinewear flat shoes to evenly distribute your weighttry to balance the weight between 2 bags when carrying shoppingkeep your back straight and well supported when sitting – look for maternity support pillowsget enough rest, particularly later in pregnancyhave a massage or a warm bathuse a mattress that supports you properly – you can put a piece of hardboard under a soft mattress to make it firmer, if necessarygo to a group or individual back care class
You can take paracetamol to ease back pain while you are pregnant, unless your GP or midwife says not to. Always follow the instructions on the packet.
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Contents
Why does my lower back hurt while pregnant?
What causes back pain during pregnancy? You can blame your growing uterus for your aching back. Your expanding uterus shifts your center of gravity and stretches out and weakens your abdominal muscles. This changes your posture and puts a strain on your back.
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How long does lower back pain last during pregnancy?
Overview – Back pain in pregnancy is very common, affecting an estimated 50 percent to 80 percent of pregnant women. It can range from mild pain associated with specific activities to acute pain that becomes chronic. About 10 percent of the time the pain becomes so severe that it can interfere with the ability to work or carry out normal activities during pregnancy.
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Can you rub lower back while pregnant?
Is massage safe during pregnancy? | Your Pregnancy Matters | UT Southwestern Medical Center 
Prenatal massage can be relaxing, but it’s not safe for every pregnant mom. A heavy belly. A sore back. An emotional rollercoaster. Welcome to pregnancy! Many women ask whether massage therapy is a safe way to relieve these physical and mental stressors.
- The answer is: Generally, yes.
- Massage therapy during pregnancy has been shown to provide, including a sense of wellness, improved relaxation, and better sleep.
- But certain techniques and trigger points in the body can cause contractions and premature labor, so seeking expertise is vital.
- Prenatal massage is a specialized certification, and massage therapists who practice it receive advanced education in safe techniques for pregnant women.
Before you schedule a massage, visit with your doctor and follow specific guidelines to protect yourself and your baby. I’ve invited Bridgette Young, a massage therapist who also is a mom-to-be, to share insights about things to consider and the benefits of prenatal massage.
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Can I take anything for back pain while pregnant?
Treatments for Back Pain in Pregnancy – More good news: Unless you had chronic backaches before you got pregnant, your pain will likely ease gradually before you give birth. Meanwhile, there are many things you can do to treat low back pain or make it rarer and milder:
Exercise. Regular exercise strengthens muscles and boosts flexibility. That can ease the stress on your spine. Safe exercises for most pregnant women include walking, swimming, and stationary cycling. Your doctor or physical therapist can recommend exercises to strengthen your back and abdomen, Heat and cold. Applying heat and cold to your back may help. If your health care provider agrees, start by putting cold compresses (such as a bag of ice or frozen vegetables wrapped in a towel) on the painful area for up to 20 minutes several times a day. After two or three days, switch to heat – put a heating pad or hot water bottle on the painful area. Be careful not to apply heat to your abdomen during pregnancy. Improve your posture. Slouching strains your spine. So using proper posture when working, sitting, or sleeping is a good move. For example, sleeping on your side with a pillow between the knees will take stress off your back. When sitting at a desk, place a rolled-up towel behind your back for support; rest your feet on a stack of books or stool and sit up straight, with your shoulders back. When standing, pull your hips forward and your shoulders back. You may tend to lean back to compensate for your growing belly. Wearing a support belt may also help. Stretch regularly. Look up the “backward stretch,” the “low back stretch,” and the “standing pelvic tilt.” These strengthen your back and pelvic muscles. Counseling. If back pain is related to stress, talking to a trusted friend or counselor may be helpful. Acupuncture. Acupuncture is a form of Chinese medicine in which thin needles are inserted into your skin at certain locations. Studies have shown that acupuncture can be effective in relieving low back pain during pregnancy. Check with your health care provider if you’re interested in trying it. Chiropractic, When performed correctly, chiropractic manipulation of the spine can be safe during pregnancy, but consult with your doctor before seeking chiropractic care.
More tips:
If you need to pick something up from the ground, use your legs to squat rather than bend over. Don’t wear high-heeled shoes. Choose low-heeled shoes with good arch support. Remember, as hormones loosen joints, you may need to buy a larger shoe size, Don’t sleep on your back.
If your back pain persists, you may want to consult your doctor to see what else you might try. Be sure to consult your doctor before taking pain medications, Acetaminophen ( Tylenol ) is safe for most women to take during pregnancy. Aspirin and other nonsteroidal anti-inflammatory drugs ( NSAIDs ) such as ibuprofen ( Advil, Motrin ) or naproxen ( Aleve ) are not advised.
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What positions can you massage when pregnant?
What position will I be in during a massage? – The best position during massage is on your side with pillows for support, which provides the most stability for the baby and is also most comfortable for you. The massage table is also designed to be propped up so that you can be on your back in a semi-seated position.
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What kind of lower back pain is associated with pregnancy?
Lower Back Pain in Pregnancy – Mechanical instability in the lumbar spine (lower back) and pelvis commonly results in lower back pain in pregnant women.
The lumbar spine undergoes compensatory lordosis—an increase in the reverse C-shaped curvature—which causes excess strain on the lumbar joints, muscles, ligaments, and discs. The psoas muscle in the hip, which stabilizes the spine and helps in hip and leg movements, is shortened due to the compensatory lordosis, exacerbating the lower back pain symptoms.2 Chila AG. Foundations of Osteopathic Medicine. Lippincott Williams & Wilkins; 2010.
Lower back pain symptoms may start at any time during pregnancy. These symptoms may feel like:
A dull ache or sharp, burning pain in the lower back area One-sided pain in the right or left area of the lower and/or mid-back Pain that radiates into the back of the thigh and leg, and sometimes into the foot (similar to sciatica) Foot drop, a condition characterized by the inability to lift the front part of the foot while walking
Sciatica symptoms typically occur if a lower lumbar and/or upper sacral nerve root is impinged in the lower spine due to a lumbar herniated disc, spondylolisthesis, facet joint disorder, or muscle sprain and spasm, Read more about Common Causes of Back Pain in Pregnancy Women with a history of back pain, pre-existing lower back disorders, multiple pregnancies, and/or those who are in the younger or older age-groups may be at a higher risk of developing lower back pain in pregnancy.2 Chila AG.
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