It is normal to experience back pain during pregnancy especially during the last semester, 7th to 9th month. During this period, the tummy is more than just a baby bump, the stomach is big already and there is already a necessity to wear extra size clothes. Every pregnant woman experience back pain and it is really normal. There is nothing to worry about it unless there are other occurrences of symptoms such as bleeding, fever, and nausea. If that will be the case, it is risky for both the mother and the baby, it is highly needed to go and see a physician. It should not take long to visit the doctor if those symptoms show up. It should be taken an action right away.
Moreover, back pain should still be relieved because it is such discomfort for a pregnant woman. This might cause sleepless nights and hard times to move. Here are some tips on how to relieve back pain for pregnant women:
1. Proper exercise for back pain:
- Standing hip/pelvic lift
- Upper torso rotation
- Low back/cat stretch
- Squats
- Bent-over forward while squatting
- Tick Tock Seated
Make sure to carefully do this exercises and ask for advice from your physician before proceeding. Usually, it is safe to exercise during the last semester of pregnancy. But this is also a case to case basis depending on your condition. For more detail, check out https://www.victorymed.com
2. Breathing Techniques
During pregnancy sometimes it is unnoticeable that you are already not breathing properly. This happens because the internal organs are pressed and the tendency is that the air cannot pass through properly. You should take time to breathe properly from time to time. Go to a peaceful and quiet place, take time to think and breathe. Relax yourself and free from stress.
3. Keep the proper posture
While carrying an actual human being inside the womb, do not forget to keep the posture proper. Be mindful on how you sit and stand. Always keep your back straight as much as possible to avoid back pains.
4. Sleep on your side
Do not sleep on your back. If possible, sleep on the position you are most comfortable with. You can put a pillow on your feet or put an extra pillow for your head. Take all the pillows you need to make you feel comfortable while sleeping. Sleeping in an uncomfortable position commonly cause back pain.
5. Use hot compress
Use a hot compress on the part where there is a pain. Hot compress is the safest to put on your back because there are ointments or massage oils that can be harmful to both the mother and the baby. You can put the hot compress on your back and press it so you do not have to hold it the entire time.
6. Avoid lying down or just sitting down the whole day
It is understandable that it is such a hassle sometimes to move while carrying an actual human being sometimes. But it will cause more discomfort if you will just lie or sit down the whole day. You can sweep the floor or clean the dust, just at least do something and not just lie down the entire day while pregnant so your back muscles will be moved. But also keep in mind to be careful with your actions. You do not want to do something that will harm your baby.
7. If you are going to pick up something, do it properly
Before getting pregnant, when you were just minding your own, you can pick up things on the floor whatever and whichever way you want. But once you get pregnant, there is a proper way to lift things up and that is to squat. Avoid bending over when you have to pick up something on the floor.
8. Always use flat shoes
As much as possible, do not wear shoes with heels. Always use flat shoes, flat slippers, anything that is flat for the feet is okay.
9. You can visit a chiropractor
Visiting a chiropractor for pregnancy pain might be the answer. There are chiropractic techniques that are safe for pregnant women. Before doing so, please ask your physician first. Do not go unless you doctor permitted you to.
