The greater the size of your baby’s weight, the greater the support for the ligaments in your pelvis along with your spine and leg bones. So here is a simple way to reduce backache and pain during pregnancy as quoted from mayoclinic.org:
Reduce Back Pain & Aches During Pregnancy
Maintain good posture
As your baby grows in the womb, the center of gravity will push or shift forward, meaning your spine or spine will hold the weight of the body leaning forward and this is what causes aches and pains in your back. So to reduce this pain, keep your posture in balance. Take frequent breaks and don’t be forced to get up for too long.
Wear the right clothes
If you use shoes, you should not use high heels, this will help your feet rest evenly so that the spine is not too heavy to support your body weight. Do not use clothes that are too tight so that it interferes with your blood circulation which can cause tingling or aches.
Don’t lift heavy weights
When after your pregnancy is getting bigger, try not to lift heavy weights that can injure your back, ask for help from people around you if you feel you can’t carry heavy objects. So if you are forced to lift a load that is not too heavy, squat down and lift it with your feet. Do not bend at the waist or lift with your back.
Maintain a comfortable sleeping position
Sleep in the most comfortable position possible, and it is advisable to sleep on your side avoiding bending one or both knees. Use a comfortable pillow between your knees, under your belly (sides) and behind you.
Try heat therapy, ignore it or massage
Use a heating pad to apply heat to your back this will make your spine comfortable and open up the flow of blood more smoothly, or try an ice pack. Or you can also ask your partner to massage your back gently, it is forbidden to massage the front or stomach area.
Physical activity in your daily routine
Regular physical activity can keep your back strong and may actually relieve back pain during pregnancy, but try not to get too tired. You can also do light exercise such as walking. It would be better if you consult with your doctor first to get an elaboration of a good and comfortable exercise for you and your womb.
You might also stretch your lower back. Rest on your hands and knees with your head in line with your back. Pull in your stomach, rounding your back slightly. Hold for a few seconds, then relax your stomach and back – keeping your back as flat as possible. Gradually work up to 10 repetitions. Ask your doctor about other stretching exercises as well.
Consider complementary therapies
Some studies show that acupuncture can help relieve back pain during pregnancy. Chiropractic treatment seems to provide comfort for some women as well. If you are considering complementary therapies, discuss options with your doctor.
Diligently and regularly consult a doctor or related medical services
If you have severe back pain during pregnancy or back pain that lasts more than two weeks, consult your doctor. He or she may recommend medications such as acetaminophen (Tylenol, others) or other treatments.
Keep in mind that back pain during pregnancy may be a sign of premature labour. Also, back pain during pregnancy that is accompanied by vaginal bleeding, fever or pain or burning when urinating can be a sign of a fundamental problem that needs immediate attention. If you are concerned about your back pain, contact your healthcare provider immediately.