9 Steps to Ease Back Pain in the First Trimester of Pregnancy

Back pain and pregnancy go hand in hand.

Back pain in the first trimester of pregnancy

is the most common symptom amongst pregnant women. You can prevent it by exercising and maintaining a good posture. Massage therapy is another thing that can relieve back pain.

Hormonal changes and weight gain are some causes for back pain in the first trimester of pregnancy.

9 Steps to Ease Back Pain in Pregnancy:-

Follow these simple steps to get relief from back pain:

Good Posture:

Tuck your buttocks under and pull your shoulders downward and back. Stand straight and tall. You need to practice a good posture because the growing baby can shift your center of gravity. This can make you fall forward. To compensate for this, you may strain your lower back muscles leading to back pain.

Sit and Stand Carefully:

Whenever you sit, make sure that you sit with your feet elevated slightly. You need to select a chair that can support your back. You can also keep a pillow behind the lower back. Try to change your position frequently. Avoid standing for a long time. If you have to stand, then rest one of your feet on a low stool.

Sleep on One Side:

Never sleep on your back. Instead sleep on your side. You can also keep either one or both knees slightly bent as this can help you keep a pillow between the knees and another pillow under the abdomen. You can also use a full length pillow for the entire body.

Lift Properly:

Whenever you are lifting any object, squat down and then lift. Never bend the waist and do not lift heavy weights. Ask for help when you need it.

Get the Correct Gear:

You must always wear low heeled shoes that can support your feet and body Wear maternity pants with a supportive low waistband. Use a maternity belt for support.

Try Cold, Heat or a Back Rub:

You can apply heat or cold therapy to reduce the pain or you can soak in a warm bath tub. You can also rub your back

Stay Fit:

You need to exercise regularly to keep your back strong. After consulting with your doctor you can try walking or swimming depending on your level of comfort.

Pelvic Tilt Exercises:

Kneel on your hands and knees with your head in line with your stomach. You need to pull your abdomen in by arching the spine upward. Hold this position for a few seconds and repeat 10 times. This exercise has proved to give relief from back pain.

Alternative Therapies:

There are some therapies like acupuncture and chiropractic care, which are regarded as safe for back pain in pregnancy. These are safe and can be followed if you get good antenatal care.

These are some of the simple techniques for relieving back pain that occurs in the first trimester of pregnancy. Before you take any type of painkillers, consult a health care professional to treat your back pain because many medications have side effects. To avoid medication try to follow these simple measures. If your back pain persists you need to consult a doctor for further treatment.

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