7 Tips to Ease Back Pain During Pregnancy

Pregnancy back and lower back pain is not uncommon, but it should not be overlooked. This type of pain is very frequent during pregnancy. This is because weight gain shifts the body's center of gravity, and changing hormones loosen the joints and ligaments in the pelvic region. Through certain preventive measures, you can find solutions to this condition. Obstetrics and Gynaecology Specialist and IVF Expert Dr. Betül Görgen offers the following recommendations for back pain during pregnancy:

Work on Good Posture

As your baby grows, your center of gravity shifts forward. To prevent this, you can compensate for weakness in the back region. This is done by strengthening the muscles in your back and lower back. Please keep in mind and apply the essentials of good posture: Stand upright, Your chest forward, Your shoulders back and relaxed, Do not lock your knees.

Choose the Right Shoes

Prefer shoes that support the arch of the foot, are not flat, and have a slight heel. Avoid high heels, which will shift your center of gravity further forward and throw off your balance.

Correct Lifting Position

When lifting small objects, squat before bending your back, then rise using your legs. Never bend your back. Know your limits and ask for help if needed.

Sleep on Your Side

Sleep on your side, not on your back. Bend one or both knees. Using pregnancy pillows placed between your knees, under your lower back, or behind your back will be helpful.

Heat, Cold Application or Massage

Although their effectiveness is limited, proper massage, heat or cold application can be beneficial.

Make Physical Activity Part of Your Daily Routine

Regular physical activity strengthens your back and lower back muscles and reduces pain. Walking and swimming are particularly beneficial exercises. If you have not engaged in sports before, you should definitely consult an expert in stretching, relaxation and exercise.

Consider Complementary Therapies

Some research has shown that acupuncture may be helpful for pain. Massage can also be a treatment method.

If Your Pain Lasts Longer Than Two Weeks...

If you have severe lower back and back pain lasting longer than two weeks, you can consult your doctor and use simple analgesics (paracetamol, parol, etc.).