How to Avoid Back Pain During Pregnancy

Back pain during pregnancy is a result of the growing weight, shifting balance and of course the hormonal changes. Towards the end of the second trimester back pain becomes a cause of discomfort for the rest of the pregnancy.

This is the time when the belly starts expanding noticeably and many women develop uncomfortable and incorrect body postures. However, back pain during pregnancy is easy to deal with especially if you start following routine exercises and take adequate precautions.

Avoid wearing high heels during the entire course of the pregnancy. While the first trimester might have you comfortable with high heels, you will start noticing the side effects as soon as you enter the second trimester.

A good idea is to wear low heeled or sports shoes for daily use. Shoes with good arch support will greatly take the strain off your lower spine.

Do not stand with your entire weight on one foot for a long time. Keep alternating your foot. To ease the pain from your lower back place one foot on a low height stool. Keep the foot at this position for some time. Now replace with the other foot. This will help relieve pain from your spine and buttocks.

Start performing pelvic tilts from your first trimester itself. This greatly reduces lower back pain and also helps make the pelvic muscles strong. Lie flat on your back on an exercise mat. Bend your knees keeping the feet flat.

Slightly push the pelvis and lower back on the ground while keeping your stomach and buttock muscles tightened. Remain in the position for not more than 2 seconds and ease your muscles. Do two sets with 10 reps each daily.

To strengthen buttock and hip muscles do leg lifts by lying on your side on the mat. Lift your leg 10 inches high while tightening your thigh and buttock muscles. Remain in the position for about 10 seconds and then lower your leg. Do three sets, 5 reps with each leg. In your third semester you should be doing at least 10 reps in each set.

While resting always lie on your side and place a leg pillow between your legs to ease off the strain from your lower back. Towards the end of second trimester sleeping with a pillow placed below your abdomen will also help.

Anubha Pandey