Though back pain and discomfort are generally experienced during pregnancy, you can manage pain and symptoms at home to live a quality life during your pregnancy.

Common ways to manage your back pain and discomfort at home

  • Good Posture

Increasing body weight and biomechanical changes can shift your body’s center of gravity during pregnancy, resulting in poor posture and increased strain on the lower back and spine. 

Maintaining a good posture while working, sitting, or sleeping can relieve stress on the spine and help provide back pain relief. While sitting, try to avoid slouching. Sitting upright with lumbar support for the lower back and resting your feet on a footrest or stool can relieve stress on the spine. When sleeping, place a pillow between your knees, under your abdomen, and lay on one side to reduce stress on the spine. While walking or standing, try not to lean too much backward but try to pull your hips forward and shoulders back. 

  • Avoid heavy lifting

Incorrect lifting can cause injury, increase stress on the spine and joints and result in pain and discomfort. Avoid heavy lifting during pregnancy. If you need to pick a small parcel or box, lift correctly by bending your knees, squatting down, and lifting with your legs and not the back. 

  • Wear the right shoes 

When your body changes its center of gravity to accommodate the growing fetus during pregnancy, wearing shoes that provide good stable support can help reduce stress on the spine and joints.

  • Practice yoga

Prenatal yoga can help manage pain and discomfort by reducing stress and anxiety, helping relax muscles, building strength, and reducing pressure on the spine and lower back. It also helps physically prepare for the arrival of your child. However, it is advisable to be extremely careful while performing yoga and not overdo the stretches

  • Remain active

Walking, stretching, and prenatal exercises can help improve core strength, relax tight muscles, reduce stress, and improve overall health during pregnancy. However, it is always advisable to consult a medical professional before starting a new exercise and learn how to perform stretches and exercises to avoid injury or worsening symptoms. 

  • Reduce stress

Try to reduce stress during pregnancy. It can increase tension in the muscles, cause muscle fatigue, and cause pain and discomfort. Yoga, meditation, and mindfulness technique can help relieve. Engaging in a relaxing activity or a hobby can also help reduce stress. 

  • Supportive belt

As pregnancy progresses and your body adapts to accommodate the growing fetus, it can stretch muscles and joints in the lower back and pelvic region. It may cause pain and discomfort in the lower back and pelvic region. A supportive belt can help support your abdomen and the back, thereby reducing stress, and can help manage your pain and discomfort. 

  • Hot and cold treatment

A warm compress can help relax tight muscles, reduce inflammation, and help manage your pain. A cold compress can help reduce swelling by reducing the flow of blood to the affected area and may also help numb the pain providing relief. Alternative hot and cold treatment at home can be effective in managing pain. However, it is advisable to only apply hot or cold treatment for not more than 10 minutes per session as it may damage your skin. 

  • Massage

Prenatal massages can help relax tight muscles, improve circulation, and help reduce stress and provide relief from pain and discomfort.

In addition to the above, drinking plenty of water, eating healthy, getting enough sleep and rest can help maintain overall health during pregnancy and provide relief and comfort at home.

At-home management of back pain during pregnancy can provide relief and comfort.

Pregnancy-related back pain and discomfort can be effectively managed at home to help you live a quality life during your pregnancy. However, it is advisable to consult with a professional healthcare provider and seek treatment if your back pain is severe and is disrupting your daily life and routine. 

Looking for assistance or tips to try these at-home treatments? Or looking for help with your treatment plan? Contact South Orange Chiropractic to help you determine the right plan for you and your pregnancy.