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04 August 2022

Tips to relieve backaches during pregnancy

A pregnant woman with a backache and resting on the bed.

You may be facing occasional or frequent backaches that disturb your sleep or daily life now that you are in your third trimester with that expanding baby bump. However, the good news is that your baby is growing. It is common for most pregnant women to have lower back pain in the second half of their pregnancy.

Some of the possible reasons are weight gain, posture changes, or muscle separation. Women typically gain 12 to 15 kilos of extra weight during pregnancy, and the spine will have to support that extra weight of a growing baby. Naturally, it puts more pressure on the spine, causing your lower back to hurt. Moreover, hormonal changes can cause loosening of joints and ligaments that are attached from your pelvic bones to your spine, which can cause discomfort or pain when you walk or stand for too long.

Many mothers have gone through these problems during their pregnancy, so fret not. Here are some tips to help you stretch out that lower back pain:

Tip #1: Change your posture

A heavily pregnant mother trying to adjust her posture.

Using proper posture when sitting or standing can make a difference to your backache problems. Although slouching can be a comfortable posture, it puts more strain on your spine. So be sure to sit or stand up straight to lengthen the spine. For instance, if you are standing, try to keep your bottom tucked in and your shoulders back. Even though it can be tiring and requires some time for you to correct your posture, remember that it can help to reduce your backache over time.

Tip #2: Stretching exercises

Pregnant ladies doing yoga stretches on their yoga mats.

A good prenatal yoga session can help strengthen and support the core muscles of the lower back. Stretching the muscles will increase flexibility, which will loosen the tightness. It could be a light exercise that can be done at home. You could also ask your partner to help you stretch. This would be a great way for your partner to get to know you and your baby-to-be. Before starting a new or special exercise plan that requires more intense movements and physical strength, you should always talk to your doctor.

Tip #3: Treat yourself to a massage

Woman enjoying her massage session.

Massages can help you feel less stressed, help you relax, and help you deal with the pain of backaches. A trained therapist may be able to help with your back pain because they know where a pregnant woman's sore spots are likely to be and what areas and techniques to avoid on a pregnant woman. It is critical to communicate your needs to your therapist, as well as any discomfort caused by the massage and/or positioning.