How to Alleviate or Prevent Pregnancy Backaches?

Backache is a common problem among pregnant women. Bad body postures and movements can aggravate your backache during pregnancy. Therefore, it is important to learn healthy movements and postures. Certain exercises and home remedies can help relieve this problem.

Stretching of the muscles of your back helps alleviate pregnancy backache. Do these exercises 10-15 times, twice daily. Sit on a chair, keeping your back straight and curve your back backwards to stretch the muscles. Repeat this exercise 10-15 times. You can perform the exercise while you stand up, keeping the hands on your hip.

You can kneel and keep your hands on the floor without bending the elbows. Curve the back upwards and then, straighten the back again.

These exercises improve the flexibility of back muscles and help reduce your backache during pregnancy. If you are tired or feel backache, maintain the following body postures for a couple of minutes, because they resolve tiredness and backache.

• Stand up while keeping your hands on the hip and straighten the back.
• Kneel on the floor, bending forward and keep your elbows and hands on the floor.
• Kneel on the floor and sit on your heels. Then, bend forward and keep your elbows and hands on the floor.
• Lie down on your back on the floor. Then, bend your hip and knees and keep your feet comfortably on a chair.

If you feel severe backache, you can apply a warm, heating pad to your back. Ask your partner or a family member to massage the back. Advise them to keep their fingers softly over the muscles of your back and massage circularly. Start at your nape and massage gently down to your hips. Massage both sides of your spine. It will help you alleviate your backache and relax yourself. However, they shouldn’t apply any pressure on your abdomen.



Related Links:

How to Correct Body Postures During Pregnancy? - Part 1
How to Correct Body Postures During Pregnancy? - Part 2