Backache is a very common and uncomfortable symptom which many ladies experience during pregnancy. This will range from a dull situation to sharp and persistent pain, which will typically be concentrated in the lower back. No doubt discomfort is a normal part of the body’s adaptation to the pregnancy generated by hormonal changes, but weight gain, shift in positioning, and other associated aspects will also define your experience. However, with proactive management and simple lifestyle adjustments as recommended by the good gynaecologist you will be able to manage your back situation very well without any problem.
Important tips to get rid of backache in pregnancy:
- Practising good positioning: As the baby will be growing, the centre of gravity will be shifted forward, which will lead to multiple issues in the expectant mothers, along with the maintenance of the awkward position in maintaining the balance. Eventually, this will lead to a lot of stress on the muscles as well as in your lower back, which is the main reason why practising good positioning will be able to reduce the stress on your back. Standing up straight and tall with your chest high is always very much recommended, so that you can look relaxed and there is no locking of your knees. Additionally, at the time of sitting, you should always focus on choosing the chair that will provide you with good support, and further, you should focus on placing a small pillow behind the lower area of the back so that there is no chance of any kind of problem. If you are standing for very long, then you should focus on resting 1 foot on a low step stool so that you can get rid of stress on your back very easily, and you should also take frequent breaks.
- Getting the right equipment: Supportive equipment will always be helpful in making a significant difference in your overall back-related issues, which is the main reason that you need to depend upon appropriate options of equipment. Supportive footwear will always be very much important to be taken into account because it will allow you to manage the backache situation very well, and further, you should focus on choosing athletic and walking shoes after avoiding high heels. Further, using the pregnancy support belt is a very good decision, so that abdominal support will be very well present, and there will be no chance of any kind of issue in managing the belly, as well as your backache. Further, using the maternity pillow below is a very good decision because it will allow you to strategically place the pillow between the knees and abdomen area so that your overall back will be supported while sleeping on one side.
- Incorporating safe and gentle exercise: Regular physical activity will allow you to keep your back strong as well as flexible, which will further alleviate the backache. Always consulting the healthcare provider before beginning any new exercise routine will be very important, and going for the cat-cow stretch is a very good idea so that you can gently position your back upwards and then flatten it so that this motion can be repeated slowly and gradually. Additionally, involvement in swimming and water exercises will be very important, but all of this should be done after the comprehensive consultation with the best gynic doctor to avoid any kind of complications later on. Additionally, you can also go for practising the gentle yoga because it will allow you to improve the balance, positioning and flexibility very easily.
- Sleeping in the right position: Finding a comfortable sleeping position will be very important for managing the backache episodes, specifically in the later stages of pregnancy. Sleeping on one side with one and both knees bent will be very important, and placing the pillow between your knees is a very good idea so that you can maintain the spinal alignment. Further, using a firm mattress is a very good idea because it will provide you with appropriate support. Also, if the mattress is very soft, then placing the board between the mattress and box will be important for you so that you can have easy access to a firm surface.
- Going for heat and cold therapy: Another very important recommendation of the best pediatric doctor in Pune is to go for cold and heat therapy in cases of backache. This will always be successful in providing you with temporary relief for the swelling in muscles, and the application of the heating pad and ice pack wrapped in a dinner towel will be helpful in reducing the inflammation. It is always important for you to wrap the heat and cold source in a towel to prevent burns and limit the application to 15 minutes per time.
- Lifting the objects properly and carefully: Improper lifting techniques will lead to extra stress on your back, which will further lead to pain and injury. So instead of bending at the waist, it is important for you to focus on bending at your knees and further making sure that there is no chance of any kind of heavy lifting at any point in time. Having a clear idea about your limits will be very important so that you can ask for help at the time of lifting the heavy objects, and further, there is no chance of any kind of backache-related problems.
- Going for a complementary therapy: Some of the ladies will find a lot of relief through the complementary therapy, but it is always important for you to consider the opinion of the healthcare provider before choosing any option. Going for pregnancy massage, acupuncture, and chiropractic clinic is a very good idea for you to avoid any kind of problem, but getting in touch with a licensed specialist experienced with pregnancy cases will be very important, so that there is no chance of any kind of complication or mishap.
Conclusion: Apart from the above-mentioned points, taking regular rest and movements will be very important to be taken into account, as recommended by the doctors. Hence, combining the above-mentioned points will also be very important for you so that you can establish priority towards taking good care of yourself, and the management of the backache becomes very easy. By focusing on the above-mentioned tips, you can easily navigate your pregnancy with greater comfort and focus on the joy of preparing for your new family member.