Tips to Get Pregnancy Back Pain Relief

Tips to Get Pregnancy Back Pain Relief

Tips to Get Pregnancy Back Pain Relief

Expecting to have a child is one of the world’s best feelings. But the worst part is pain is also gifted with that. Most women experience back pain when they are pregnant. There are a number of causes that lead to back pain in pregnancy.


  • Back pain may be caused due to increased weight
  • Posture changes in pregnancy may also lead to pain in back
  • The hormonal changes that take place in a body increases back ache
  • As the uterus expands, it may worsen back ache
  • Emotional stress causes muscle tension in back leading to back ache

How to prevent back pain?

  • Always try and use your body in an effective manner. Follow the correct postures, and avoid standing for a long period of time if you are pregnant. Go for short walks in between rather than just sitting at the same position
  • Use pillows to rest your thighs. While getting up from bed, be patient and slow, do not be in a hurry
  • Do not lift heavy bags, ask for help
  • Wear comfortable shoes to prevent your ankles getting twisted

It is very necessary to be careful in pregnancy. Take proper care so as not to hurt your back or have a sprain in your angle or leg.

Ways to ease back pain in pregnancy:

Pain in back is common while you are pregnant due to several reasons. There are some suggestions that can help a woman to ease back pain in pregnancy:

  • Effective physical exercises offer relaxation to the muscles and alleviate back ache. Try out simple stretching of hands and legs without putting much stress on the muscles. These exercises are simple but really effective
  • Massaging relaxes and soothes the tired muscles. Lower back can be gently massaged to get pregnancy back pain relief
  • If you are pregnant do not lean a several number of times unnecessarily. Take care of the body postures. Bad postures can worsen back ache
  • Opt for swimming under guidance. This can help in a great way to reduce ache during pregnancy
  • You may use Acupuncture during pregnancy under a trained and expert person
  • Use maternity pillows that are especially designed for pregnant women. They offer comfort and relaxation during pregnancy
  • Take a hot shower that eases discomfort
  • Opt for support belts designed to relax the back during pregnancy pains
  • Make women opt for homeopathy to get relief from back ache
  • Take help from an chiropractor, who may offer a number therapies and exercises that are beneficial to treat ache

Things to avoid during pregnancy that may increase back ache:

There are certain things that should not be done during pregnancy. This may lead to worsen your back ache:

  • Do not lift heavy items
  • Do not sit or lie down in the same posture for a long time
  • Don’t lock your knees
  • Keep your shoulders relaxed
  • Wear flat and comfortable shoes
  • Keep one or both knees bend while sleeping
  • Hold your chest high

These are things that can help you to avoid pain and offer pregnancy back pain relief.  

What kinds of back pains are common in pregnancy?

There are two common patterns of back ache in pregnancy. Lumbar pain occurs in the lower back, and posterior pelvic pain is felt in the pelvic region. Lumbar pain is about the pain that you may experience before getting pregnant. It takes place around the spine region. This pain is like a common pain that radiates to your feet. Standing or sitting in the same posture increases this type of ache all the more.

Pregnant women experience pelvic pain. This occurs in lower part of the body in the buttocks and thighs too. These types of pain increases if you walk for long durations, climb stairs, lift heavy objects etc.

Leaning forward or sitting at desk for long duration without taking break can increase a back ache more. The reason for back ache could also be sciatica. This pain easily radiates to the legs and toes. It has a pinching sensation around the legs. If you have sciatica you would feel numbness in the genital area.  You may find it difficult to urinate at this stage too.

 If you are pregnant there are many things that you need to be careful about. Proper rest is very essential at this point of time. Your body gets prepared to deliver a child. You need to be very careful when you are handling your body. Lift objects in a proper manner, do not lean much, do not provide stress to your back, eat a nutritious diet, sleep well, use a good mattress. All these things would definitely help you offer pregnancy back pain relief.

Exercise yoga for back pain relief

Exercise yoga for back pain relief

Exercise yoga for back pain relief

Yoga has been considered as a proven back pain reliever since ancient ages. In the recent decades yoga has gained immense popularity across the globe, and nearly everyone practice yoga regularly to get spiritualistic solace as well as better health. Generally a yoga class consists of physical exercises, meditation and breathing exercises. Many people who suffer from back problems believe yoga to be a magic reliever in reducing back pain and provide several benefits which include:

  • Growing strength and flexibility
  • Alleviating pain
  • Providing relaxation and reposing

Nowadays, researchers are slowly discovering chapters on how yoga can treat chronic and serious diseases. Studies state that yoga can be a helpful part of treatment plan for many critical medical conditions like carpal tunnel syndrome, heart disease, asthma, addiction and many back as well as neck problems.

Can Yoga help in lessening back pain?

Although there is no universal thumb rule of treatment which works for everyone, many forms of yoga can immensely help to reduce back aches. Say for example, those who practice yoga twice a week, after 8 weeks they experience significant gains in flexibility, strength and fortitude, which is the fundamental goal of almost every rehabilitation curriculum for back aches.

In addition to physical aspect, our mental agonies often lead to stressful symptoms and diseases like strain in neck or back pain. Thus meditation and deep breathing induces a relaxation response which stabilizes mental misbalance which further leads to lessen back aches.

Can people who aren’t naturally flexible try yoga?

Well, actually it works wonder to them who aren’t inherently flexible.  Moreover, all the yoga for back pain relief can be personalized and modified for beginners so that everybody can exercise a version of the poses and get the benefits. Different proficiencies are required for different yoga poses: some assist the practitioner grow strength, others bring poise, and rest train to develop concentration and attention.

Who shouldn’t practice yoga?

Yoga is safe for everyone, but based on your medical condition, few poses may call for modification and few should be avoided. These are some examples of patients who are advised to avoid or modify certain yoga poses:

  • Extreme extension of spinal bones such as back bends in yoga should be avoided by patient diagnosed   serious spinal stenosis.
  • Long shoulder and head strands in yoga should be avoided by patients with cervical spine disease at advance stages.

What exercises to be done to lessen back pain?

If the origin of your back pain has come from prolonged sitting or standing, doing this simple yoga for back pain relief will help you to get rid of your back pain quickly.You can exercise this yoga pose anywhere.  Be it in office on your chair in front of the work desk or in your home in front of your television on the yoga mat.

Sit comfortably in cross-legged pose also known as Sukhasana. Keep your shoulders relaxed and back straight. Besides, try to keep your feet parallel while standing and most importantly smile and be happy.

§  Broadening the spine

1.      Take slow deep breath; raise your arms up slowly from the sides

2.      Interlock your fingers in a way so that the thumbs touch each other

3.      Stretch your muscles as much as you can comfortably. Stretch your elbows straight and make sure that your biceps touch your ears

4.      Hold on to this position for 2-3 long breaths

§  Twisting the spine to right and left

1.      Breathe out, and then slowly twist to the right side. Hold this posture for a while

2.      Inhale; come back to the normal position

3.      Again breathe out, twist toward left side and again hold this position for few seconds

4.      Inhale and return to normal position

§  Bending the spine right and left

1.      Breathe out and slightly curve to the right side. Hold on the posture for some time

2.      Breathe in and return to nor normal position

3.      Exhale and repeat the same by bending toward left

4.      Inhale; come back to your normal posture

5.      Make use of your abdominal muscles while stretching

§  Bending the spine forward and backward

1.      Breathe out; stretch your hands in the front

2.      Inhale and while breathe out bend forward from your lower back

3.      Again breathe in and while you exhale, twist to your right side. Make sure that both the hands are placed parallel to each other and are stretched uniformly

4.      Inhale and return to the normal position

5.      Repeat the same step by turning to the other direction

Benefits of back stretching exercises

  • Improves body posture
  • Strengthens abdominal and back muscles
  • Nice way to warm up the body prior to start other yoga exercises
  • Helps in better functioning of lungs hence lessens breathing problem

It is strongly advisable that those who suffer back pain due to slip disc must consult doctor before practicing yoga and practice yoga at home only after you have mastered the guidance from an expert trainer.

Chronic back pain relief with pain management

Chronic back pain relief with pain management

You have a long hour desk job; you love to play soccer or you are expecting a baby. Whatever may be the reason, majority of people suffer from back pain at some point or the other. Research and survey says that second most widespread neurological disorder is back pain, headache being the first. If you are struggling with back pain, very first step is to properly assess primary cares. Origin of back pain can be many like muscle strain to more serious issues such as a herniated vertebral disc, spinal spondylosisthesis, osteoarthritis, a spinal tumor and so on.  Therefore, it becomes vital to find out the cause of back pain. Depending on the cause, treatment for the pain will also vary like how serious it is, for how long you are experiencing the pain and your personal needs and preferences.

Temporary back pain (Short-term)

Most commonly, back pain lasts not more than one or two months. Pains of these types can be cured using oral medication; few simple exercises and primary treatments at home.


Most cases of short-term back pain can be treated with painkillers and paracetamol. Though some people find NSAIDs, like ibuprofen to be more effective in lessening pain. But remember, these medicines can give you host of side effects too. So take advice from your doctor or pharmacist who will suggest you medicines that suits you well. Some may also experience muscle tremor in their nape region. They are recommended to undergo a short course of a muscle and nerve relaxant, like diazepam.

Hot and cold bath

An ancient remedy which gives chronic back relief is the hot and cold water bath. A hot bath or a hot bag when placed on the affected region immensely helps to lessen the pain. Some may get relief from cold bath. An ice bag or a bottle of cold water also reduces pain when placed over the aching region. Alternate placing of hot and cold using ice and hot bags over the affected region helps in lessening the back pain.

Sleeping posture

Changing and keeping check on your sleeping position can help in reducing some of the pain from the back. If you are sleeping sidewise, pull your legs up somewhat near your chest and place a pillow in between two legs. If you are lying straight, place a pillow under the knees. It is even advised to choose floor instead of your bed while lying.


Relaxation plays a vital role in easing the back pain because muscle strains caused due to too much tension about your health condition may make things worse. Research says that people who administer themselves positively despite the pain are likely to recover quickly.

Be active

Most experts now advice that lying in bed or being inactive for a long period of time is not good for back pain. People who can manage to stay active tend to get well at a faster pace. Activity may include easy walking around the house to going out for short walks. But, it’s advisable not to do certain activities that may cause severe pain.

Physical exercise and lifestyle

Once you recover from back pains, try taking proper care so that pain does not occur for the second time. Regular physical exercises and maintaining a healthy diet will help keep your body fit and healthy, hence preventing it from coming back. Activities like swimming, yoga and walking are accepted options.

Enduring back pain (long-term)

If you are suffering from a severe back pain for more than two months, your physiotherapist will advise you some treatments apart from oral medicines.

Exercise  The physical exercise programme will involve approximately eight sessions for a time span of nearly 12 weeks. Here, a qualified instructor supervises the whole class which consists of aerobics, yoga, exercises to toughen your muscles and improve your body posture.

Manual treatment  Manual therapy includes manipulation; massage and mobilization, which are performed by physiotherapists. A course of manual therapy needs almost 12 weeks including up to nine sessions.

Acupuncture – An ancient and most accepted Chinese methodology which includes insertion of fine needles at different places in the body. This course will include approximately 10 sessions for a time span of almost 12 weeks. Acupuncture is the most proven chronic back pain relief treatment for those who struggle everyday to carry out their daily routines.


When, treatment fails, cognitive behavioral therapy helps you to deal with your back pain by changing your thought process about your health condition. Those who have undergone counseling, remain active than before; take habitual exercises leading to a healthy life style.


Surgical treatment is the last option suggested when all other treatment fails. A common surgery called spinal fusion where additional section of bone is placed in the vertebral joint or two or more joints are blended to prevent it from moving, which lessens back pain. However, spinal fusion surgery is a complex procedure and doesn’t always give satisfactory results.

Every individual is different. So try out varies remedies and treatments for back pain until you find the right one for you.

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