ways to relieve back pain during pregnancyDid you know that between 50% and 80% of women will encounter some type of back pain during pregnancy?

Because your uterus is expanding your center of gravity will shift. While it stretches out to accommodate your baby it also weakens your abdominal muscles, which tends to change your posture and put a strain on your back muscles.

If this new posture begins pressing on a nerve, it can also cause back pain. In short, your extra weight means extra strain on your back and added stress on your joints.

The hormonal changes that you experience during pregnancy loosen the joints and ligaments that connect the pelvis bones to the spine. While your body is preparing to give birth, it is causing you more instability and increased pain when you walk, sit, or stand for long periods.

Even getting out of the tub or a low chair can be painful and awkward, not to mention trying to lift something.

There are two common types of pregnancy induced back pain; lumbar pain (lower back), and posterior pelvic pain (back of the hips). Women can have any one or both of these issues. To help relieve the stress and pain that your back is feeling, try these simple solutions:

5 Ways to Relieve Back Pain During Pregnancy

1. Lower Back Extensions

Because your abdominal muscles typically work together with your back muscles to support your midsection, when you abdominal muscles become weakened, the back muscles try to compensate. Lower back extension exercises help strengthen the back muscles.

2. Pelvic Tilts Exercises

The pelvic tilt exercise works to re-strengthen your lax abdominal muscles. This exercise can go a long way in helping decrease your backaches and improve your posture during your pregnancy.

3. Acupuncture

Sounds extreme, but acupuncture is now commonplace not only in Eastern medicine. Placing thin, sterile needles to exact points in your body can relieve aches and pains, therefore, you can avoid the need of over-the-counter pain relievers that may not be safe for your baby.

4. Lumbar Support Pillows

If you need to sit for long periods of time, keeping a good posture is very important. Keeping your neck, shoulders, and spine in alignment can take the extra stress of your back muscles. Try using a lumbar support pillow, one specifically contoured to fit the lower back, to give you added support while sitting.

5. Use a Body Pillow While Sleeping

If you continue to have backaches, try sleeping with a body pillow that will give you total body support. Some body pillows only support one side or area; make sure that you get one that can support your entire body, especially during pregnancy, when your entire body is being affected.

If you sleep with multiple pillows in your bed, check out this body pillow it might be a good solution for you.

Thankfully, most women do not experience back pain until the late second or early third trimester. The bad news is that sometimes this pain can persist after your pregnancy is over.

Even though postpartum back pain typically resolves itself within a few months, those are the months that you will need to most rest. Your routine for relieving your back pain during pregnancy is a good idea to continue even after your baby is here.