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By Lindsay Champion
How to Relieve Lower Backache in Pregnancy
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By Lindsay Champion
OverviewMost women who become pregnant will experience back pain, especially in the lower back. This back pain is generally caused by the growing uterus and the shifting center of balance in the body. You may notice that you are leaning backward and focusing more tension and energy toward the lower back to balance the weight of the baby. Although lower back pain occurs in most pregnancies, your back pain does not have to rule you. You can get relief from your back pain and have a more comfortable pregnancy.Step 1Get a prenatal massage. Most massage therapists and spas offer a prenatal massage for women who are suffering with back pain during pregnancy. This massage is a more gentle version of the typical muscle-pulverizing kind. You can also ask your partner or a friend to gently massage your back in the areas where it hurts.Step 2Apply heat to your back. Although it is not medically proven, some pregnant women have found that heat helps relax the lower back and keep it from tensing up. You can buy an electric heating pad at the drugstore (see Resources). Place the heating pad on your bed and lie down on your back, over the heating pad. Stay in this position for at least half an hour, until the pain has subsided.Step 3Take prenatal aquatic aerobics. Aquatic aerobics will strengthen your back and leg muscles and relax the muscles in your lower back. Your local gym or aerobics center will have more information about prenatal aquatic aerobics in your area. If you do not have an aquatic aerobics program nearby, practice walking back and forth across a swimming pool and doing leg lifts to a height you feel comfortable with.Step 4If you must stand for a long time, try to prop one leg up slightly on a stair or stool. If you carry a large purse with you, place the purse on the ground and rest your foot on top of the purse to move your center of gravity off of your back. This will limit the amount of stress you place on your lower back.Step 5Sleep on your side and place a pillow between your legs. While sleeping, you will most likely experience stress on your back, especially if you sleep directly on it. Use the time you are sleeping to move the center of gravity to a different area, like your side. Place a pillow between your knees to relieve stress there.skill3ingredientHeating pad
Purse
PillowingredientsHeating padingredientsPurseingredientsPillowtipDo not lift heavy objects while you are pregnant.tipsDo not lift heavy objects while you are pregnant.warningIf you experience numbness in your legs or knees, call your doctor immediately.warningsIf you experience numbness in your legs or knees, call your doctor immediately.keywordback pain pregnancy cramps crampingkeywordsbackkeywordspainkeywordspregnancykeywordscrampskeywordscrampingResourcesreferenceBaby Center: Low Back Pain During PregnancyreferenceChiroweb: Lower Back Pain During PregnancyreferenceHealth.USnews: Easing Back Pain During PregnancyresourceWalgreens.com: Heating Pad
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