During pregnancy, lower back pain is one of the most common types of pain a woman experiences. It usually signifies that the baby is growing on the inside. Fortunately, there are many remedies to help women prevent or ease the pain. Here’s a look at the top solutions for avoiding back pain during pregnancy.

1. BACK PAIN
SOLUTIONS
FOR
EXPECTING
MOTHERS

2. For many women, the joy of pregnancy is tempered
by the torment of back pain. About 50 percent to
70 percent of women suffer from lower back pain
during pregnancy. Factor in that about 4 million
babies are born in the U.S. each year, and that’s
a lot of pain. Fortunately, there are safe solutions
that do not involve medication. They include
practicing better posture, getting the right kinds
of exercise, and incorporating ergonomic seating
for lumbar support. Preventive action can help, too.
Experts say women should educate themselves,
before they get pregnant, about proper posture,
back-strengthening exercises, and how to use
cushions, beds and ergonomic seats. If your
severe back pain lasts more than two weeks —
or is accompanied by vaginal bleeding, fever, or
burning during urination — consult your health
care provider.
Following are some top solutions for back pain
relief during pregnancy. (Consult your obstetrician/
gynecologist before beginning any activity while
pregnant.)

3. CONSIDER WEARING
LOW HEELS A SHOO-IN
WHY THIS HELPS:
Flats provide no arch support.
High heels are high-risk, as
they push your balance further
forward, add your pregnancy
weight to your lower spine and
hip joints, and accentuate the
curve of the spine in the lower
back. That leaves low-heeled
shoes with built-in arch support
or an orthotic insertion, both of
which distribute your weight
more effectively.

4. PRACTICE GOOD
POSTURE
WHY THIS HELPS:
With a growing belly, you tend
to lean backward to compensate
for the change in your center of
gravity, putting extra strain on
your spine. Standing up straight,
sitting up straight, taking breaks,
not carrying other children on
your hip, and engaging your core
muscles as much as possible all
can help you reduce the strain.
Bonus: Proper posture aids the
actual birth, as it helps your
baby align in a better position.

5. INCORPORATE
ERGONOMIC SEATING
WHY THIS HELPS:
Stand up to back pain by
sitting in an adjustable
ergonomic chair that
provides lumbar support,
such as those designed
by Concept Seating. An
adjustable chair allows
optimal posture and
specifically fits your
spine and your lower
back’s inward curve.

6. WEAR A MATERNITY
SUPPORT BELT
WHY THIS HELPS:
This undergarment boosts
your belly, reducing the
strain on your lower back
and pelvic girdle.

7. GET A
THERAPEUTIC
MASSAGE
WHY THIS HELPS:
As pregnancy strains your
posture, your muscles may
knot. A massage therapist
who is certified to perform
prenatal massage will be
familiar with the normal
problem areas, but any
massage can be beneficial
and also provide stress relief.

8. ADJUST SLEEPING
POSITION
WHY THIS HELPS:
Sleeping on your side,
with one or both knees
bent, and with support
pillows between your
knees, under your belly
and behind your back
could be the answer to
your dreams, as they help
prevent your spine from
sagging. A firm mattress
is a must.

9. EXERCISE DAILY
WHY THIS HELPS:
Keeping your back muscles
strong will help prevent
muscle strain, but don’t
overdo it. Use a resistance
band or very light dumbbell
and work your core and
leg muscles. Walking and
doing planks are less
strenuous options.

10. HEAT UP AND/OR
COOL DOWN
WHY THIS HELPS:
Applying a heating pad or
ice pack could help increase
blood flow to the area, and
reduce inflammation and its
accompanying pain.

11. PRACTICE YOGA
AND/OR GENTLE
STRETCHING
WHY THIS HELPS:
Yoga focuses on improving
strength and flexibility,
including by using poses such
as pelvic tilts that can help
prevent or treat back pain.
A prenatal yoga class may
include pose modifications
that keep you from lying
on your back.
Bonus: Yoga can reduce
emotional stress, using
mindful breathing exercises.

12. SWIM
WHY THIS HELPS:
Congratulations, it’s a
buoyancy factor. Less
gravitational pull in the water
means the weight is off your
lower back. Plus, doing the
backstroke reduces the pull
on your shoulders; doing the
breaststroke strengthens
your back and chest muscles;
and the frog kick forces you
to stretch your lower back.

13. CONSIDER
ALTERNATIVE
THERAPIES
WHY THIS HELPS:
Studies show acupuncture
is more effective than
medications at treating
chronic back pain. Chiropractic
treatment and physical
therapy can be used to
manipulate and align the
spine. Relaxation techniques
may relieve muscle spasms,
and can be practiced anywhere
at any time.

14. LIFT OBJECTS
PROPERLY
WHY THIS HELPS:
When you have to reach
down to pick up something,
lifting with your legs, not
your back, keeps you from
putting extra strain on back
muscles. Don’t bend at the
waist — and get help when
lifting larger objects.

15. Trying these solutions
should alleviate the lower
back pain that accompanies
many pregnancies.
For help incorporating
ergonomic seating as one
of your solutions, contact
Concept Seating today.