Pregnancy back pain is so common that most women just assume that it is a normal part of pregnancy and
don’t seek ways to alleviate their pain. While it is true that pregnancy back pain is common, in fact it affects
around 50 percent of pregnant women, it is not true that nothing can be done to prevent or relieve the pain.
Obviously if you are pregnant and suffering with back pain, you do not want to take drugs or supplements to
treat your pain since they could have an effect on your baby. Instead, it is best to find natural methods of
reducing pregnancy back pain. These techniques might also come in handy as time goes on and your back is
under the strain of lifting a baby or carrying a squirming 20 pound toddler.
First let’s take a look at what might be causing your pregnancy back pain:
-Carrying extra weight. Putting on extra weight and it being concentrated in the abdominal area can put a
strain on your back.
-Shift in weight. Your spine bears the weight of your body and evenly distributes it to hold you upright.
With the additional weight over your abdomen, it can throw off the spinal alignment causing back aches.
-Hormonal changes. Your skeleton undergoes changes during pregnancy too. In fact your pelvic bones and
joints loosen up and soften in preparation for the birth of your baby. Your pelvic region becomes more pliant
and therefore might create discomfort upon walking.
Tips to Alleviate Pregnancy Back Pain
Maintaining proper posture throughout your pregnancy will go a long way towards preventing pregnancy
back pain. Under normal conditions, in order to protect your back and promote back health, you would
maintain a straight back with shoulders parallel to the ground and level. When you are pregnant however,
your center of gravity shifts and pulls your spine out of alignment.
Therefore, for as long as you are able, maintain good posture during the early months of pregnancy to
strengthen your back muscles and provide proper support for your spine.
When your belly starts to grow, be careful not to adopt a posture that throws your shoulders too far back in
an effort to counterbalance the weight around your abdomen.
In addition to maintaining good posture, you should also avoid standing for extended periods of time. Don’t
cross your legs. Change your position often. When sitting, keep your feet slightly elevated.
When sleeping, it is best to sleep on your side. Sleep with a body pillow if you have one. Otherwise sleep
with one pillow under your abdomen, and another pillow between your bended knees.