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How To Relieve Pregnancy Backache

How To Relieve Pregnancy Backache

12/11/2021 Back Pain Treatment

Back pain is a common issue among pregnant women. During your pregnancy, you gain weight, your center of gravity changes and your progesterone hormone levels rapidly increase, which lead your muscles and ligaments to relax near the pelvis. While pregnancy back pain isn’t surprising, it does deserve attention.

You can often reduce back pain during pregnancy with ease. Here are some helpful ways to relieve pregnancy backache.

1. Practice good posture.

As your baby grows, you may tend to lean back to compensate for your growing belly, which can strain the muscles in your lower back. Practicing good posture is important when standing, sitting, working or sleeping. If you must stand for long durations, stand up straight and avoid locking your knees. Remember to take frequent breaks. While sitting, select a chair that supports your back well and rest your feet on a stool.

02.Select the right gear.

Wear shoes that provide good arch support. Avoid wearing high heels as they can further shift your balance forward. Wearing a maternity support belt can also provide you with added back support. Likewise, you may wear maternity pants or an abdominal support garment that fits under the belly.

3. Lift properly.

The proper way to lift an object is to bend at your knees, squat down and lift it with your legs. Don’t bend down at the waist or lift with your back. Avoid lifting anything that weighs more than a few pounds and ask for help wherever needed.

4. Sleep on your side.

Avoid sleeping on your back if you experience backache. Instead, sleep on your side while keeping one or both knees bent. You may also use support pillows underneath your belly, between your knees and behind your back for increased comfort.

5. Try heat and cold therapy.

Place a heating pad at the lowest setting on your back for up to 20 minutes, several times a day. Make sure the heating pad is on the lowest setting. Alternatively, you may apply a warm towel or warm water bottle. After a few days, switch to cold therapy by applying an ice pack or a cold compress, such as a bag of frozen vegetables, on your back.

6. Exercise regularly.

Regular exercise can strengthen your back muscles and ease the stress on your spine during pregnancy. Try light activities such as walking, stationary cycling or water exercises. After consulting your physical therapist, you may also try some stretching exercises for your lower back.

7. Know when to get back pain treatment.

If your back pain worsens, getting it treated professionally may be a good idea. FCBS Dubai offers pain relief treatment using a combination of expert massaging techniques and sophisticated technology. Our center in Dubai has a team of experts that can help you determine the root cause of your pain and treat it with utmost care and precision.

To know more about pain relief treatment, call us on +971 4 3255481 or email us at

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