Your center of gravity will shift as the pregnancy progresses. When standing from the seated position rise slowly. Any quick movements could make you lose your balance and fall. Prop your feet up on a low stool when you sit down.
Exercise relieves back pain. Ask your doctor which exercises are allowed during each trimester of the pregnancy. Walking is the safest way to keep your back healthy. Maintain proper posture when walking to avoid further back aches.
Pelvic tilt exercises stretch the back out and feel fabulous! Kneel on the floor on the hands and knees. Arch your back and tighten your abdominal muscles. Hold for a count of five. Slowly bring your back to the starting position. Be consistent with the exercises to relieve pain, do these 3 times a day or more if you like.
Pilates is an especially good exercise for pregnant women. It can help prevent or treat back pain. There are plenty of DVDs with pilates exercise programs for pregnancy.
Lie down, but not flat to find relief from back pain. Place a pillow under the knees and another under your head. Or you can also lie flat on the floor with your feet propped up on a chair covered with a pillow. If you are not comfortable on your back due to the added weight of the baby, lie on your side. Use a body pillow to support your growing belly and a regular pillow between your knees. Curl forward in the fetal position to stretch the muscles of the back and the vertebrae.
Make an appointment at a spa. Some spas offer massage therapy for pregnant women. The treatments are relaxing and go a long way to relieve lower back pains. Check with your doctor to be sure that a massage is safe for you.
Use a heating pad or a hot water bottle. Warmth on a sore muscle can help to relieve the pain. Afterwards, have another person rub the warmed area to massage the muscle. This could go a long way to relieving the pain if done when it first starts.
If the pain is really bad, ask your doctor or midwife about over the counter pain relievers, how much to take and how often it can be taken. Avoid ibuprofen, naproxen sodium, and other pain relievers while you are pregnant.
Back pain is a hard thing to ignore. During pregnancy, it is just one more thing that you don’t want to have to deal with. Taking simple measures to relieve the pain when it first starts will keep it from getting any worse.