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Pregnancy is the most important phase of a woman’s life. However, the phase brings some inevitable health issues and back pain is one of them. Due to increasing weight and hormonal distribution, waist pain and back pain become a common and regular discomfort for most would-be moms. But just some changes in posture and a few light exercises can effectively help you manage your pain and at the same time, strengthen your back to tolerate labor pain and enjoy a smooth uncomplicated child-birth.
Being an expecting mom, if you’re suffering from back pain, waist pain and joint pain, you may follow the points mentioned below.
Take care of your shoes – First of all, you should be careful about what type of shoes you should wear during this phase. Wearing athletic, casual or low-heeled shoes with good back and arch support would be better option as these types of shoes help reducing strain and pressure on your spine. There are many shoe companies that specialize in casual shoes for women, especially for the pregnant women. You may go for them.
Be careful about your standing and sitting posture – This is another important point that you should take care of, at least during pregnancy. Standing for a long time continuously often cause pain in back and hip, particularly in pregnant women. So, keep one foot on a short stool if you have to stand for a long period of time. Keep it for 5 to 10 minutes and then change the foot. Alternate the feet throughout the duration of standing. Changing the position of your foot will keep your spinal cord from taking much strain owing to your increasing body weight by tilting the pelvis forward and keeping the back in a neutral position. You can try the same process, if you need to sit for a prolonged period of time.
Tilt your pelvis – In the first trimester, you should perform some pelvic tilts to get rid of discomforting back pain. It also helps to strengthen the pelvis. Lie straight on the back with both the knees bent and the feet flat. Now rock back slowly and push the pelvis along with lower back into the ground while tightening your buttocks and stomach. Hold it for just 2 seconds and then release; repeat the pose.
Perform leg shift – Lie on the floor and perform leg shifts to toughen your hip and buttock muscles. Tighten the thigh muscle and also the buttock while lifting one leg 8” to 10” off the ground. Hold for about 5 seconds and the get back to the basic position. You need to do 3 to 5 repetitions. Now roll over and do 5 more reps with another leg. Gradually increase the number of reps per leg.
Take a pillow between legs – If you’re having lower back pain while you sleep, take a pillow and keep it between the legs. As the months advance, start taking a thin pillow under your abdomen to give it a soothing support.
Use maternity support belt – You can find such belt both online and in the market. Such a belt would provide required support to your back. It would also help reduce back pain while standing or walking for a prolonged period.
Go for regular walk – A daily walk of 20 to 30 minutes is perhaps the best way to reduce back pain owing to increasing weight during pregnancy.
Big thank you to Jane for this article! JF is a lifestyle and health blogger. But she mainly writes on women issues like pregnancy, lactation, maternity dresses, casual shoes for women during pregnancy etc.