What to do if you have back pain in late pregnancy

We all know that the closer a woman gets to her due date, the more various symptoms she will experience. Among them, back pain in the late pregnancy is an experience that many women have had. The closer the due date is, the more severe the pain will be. This often causes certain inconvenience and pain to women during pregnancy. So, what methods can we use to effectively relieve such symptoms? Let's find out what to do if you have back pain in the late pregnancy.

What to do if you have back pain in late pregnancy

1. Sit in a proper posture. Sitting places more stress on the spine than any other activity, so it is important to pay special attention to maintaining correct posture. If possible, find a chair that provides adequate support, preferably with a sturdy back, armrests, and cushions. A chair with a certain angle of inclination can help distribute pressure on your back. Get a footstool to elevate your feet. Also, be careful not to cross your legs, as crossing your legs will cause your pelvis to tilt too far forward and aggravate back pain.

2. Sitting for a long time is not good either. Get up and walk around, rest or do some stretching exercises after sitting for an hour, preferably within half an hour.

3. Don’t stand for too long. If you must stand, it's best to place one foot on a low object to help take some of the pressure off your lower back. When standing on hard floors (such as when cooking or washing dishes in the kitchen), place a small non-slip mat under your feet to relieve pressure.

4. Avoid lifting heavy objects; if you have to do something, be careful and move slowly. Keep your legs apart to keep your body stable; when bending your body, try to bend your knees instead of your waist; when lifting things, use the strength of your arms and legs mainly, and don't use the strength of your back. If you have to move a large box of groceries, you can divide them into two shopping bags and carry them in each hand. This will be much better than carrying them in your arms.

5. Wear appropriate shoes. High heels and very flat shoes can make back pain worse. A 5cm high block heel will help you stand up straight. You can also consider corrective shoes, which are designed to support muscles during pregnancy.

6. Comfortable sleep achieved by using a pregnancy pillow (at least 1.5 meters long) can relieve pain. When you get up in the morning, put your legs on the edge of the bed first, then slowly stand up when they touch the floor. Never twist your body to get up.

7. Consider using a cross-shaped belly support belt designed specifically for pregnant women. It can help you share the weight of your belly and reduce back pressure.

8. Don’t reach for high objects. Use a low, sturdy footstool to place your feet under your feet before reaching for high objects to avoid putting excess pressure on your back muscles.

9. Choose alternating hot and cold compresses to temporarily relieve muscle soreness. Apply an ice pack for 15 minutes, then a heating pad for 15 minutes. To apply heat or cold, wrap the ice pack or heating pad in a towel or soft cloth.

10. Take a warm bath (note: not hot water). Or you can use the shower head to spray your back and enjoy the water massage on your back.

11. Get the right massage. Be sure to choose a professional therapeutic back masseur (one who understands your pregnancy and has good training in pregnancy massage).

12. Learn to relax. Back pain can be made worse by increased stress, so if this is the case for you, try doing some relaxation exercises when the pain strikes. Likewise, it is also important to follow some tips for coping with stress in life.

13. Strengthen your abdominal muscles with simple exercises such as dromedary pose, pelvic tilts, or rolling back and forth while sitting on an exercise ball (or lying on it to relieve back and hip discomfort). Take a pregnancy yoga or water aerobics class, and consider hydrotherapy if you can find the right medically experienced spa professional.

14. If the pain is severe, consider asking your doctor to recommend a physical therapist or paramedical specialist who may be able to provide some help.

The above is an introduction to what to do if you have back pain in the late pregnancy. After understanding, there are many reasons for such symptoms. Mothers must pay more attention to rest. In addition, they must pay attention to better adjustment in diet, pay attention to supplementing the trace elements needed by the body, and must go to the hospital regularly for prenatal check-ups in the late pregnancy.