Back pain during pregnancy isn't surprising, but it still deserves attention. Try seven ways to relieve back pain during pregnancy β from good posture and physical activity to complementary therapies. Back pain during pregnancy is common. Changes in the body often play a role in that. You gain weight. Your center of gravity changes. Muscles in the stomach area that support the spine stretch and weaken. Hormones relax connective bands of tissue, called ligaments, in the joints of your pelvis.
Often, though, you can prevent or ease back pain during pregnancy. Try these seven ways to get relief. As your baby grows, your center of gravity shifts forward. You might lean back to keep yourself from tipping forward. But leaning back can strain the muscles in your lower back. Straining muscles can play a role in back pain during pregnancy. When you stand, use a comfortably wide stance for the best balance. If you must stand for a long time, rest one foot on a low step stool.
This eases the strain on your back. Take time for frequent breaks too. It's also important to sit with good posture. Choose a chair that supports your back. Or place a small pillow behind your lower back. Some stores sell lumbar support pillows and cushions designed to support the back while sitting. Wear low-heeled β not flat β shoes that support the arches of your feet. Good choices include walking or athletic shoes. Don't wear high heels.
They can further shift your balance forward and cause you to fall. High heels can strain the muscles in your lower back too. You also can get back support by wearing an abdominal support garment, also known as an abdominal or pregnancy binder. It's a clothing item that can take some of the weight of your stomach off of your back muscles.
Some pants made for pregnant people help support stomach weight as well. They include an elastic band that goes under the curve of the belly. You also might think about wearing a pelvic support belt. Research on how well these belts work is mixed.
