The dreaded backache. It can be so uncomfortable at times that your whole lifestyle changes. During the 3rd trimester especially, women find it harder and harder to deal with their backache. I know that for all my own pregnancies I definitely felt the backache most during my 3rd trimester.
It’s common to cause some strain on your back from the pregnancy weight.
Your abdominal muscles might be stretched and weakened.
Not using proper body mechanics can lead to more discomfort.
Here are some things you can try to ease the pain of backache.
Maternity Belt
When looking for a right belt, you want to look for comfort, size and being able to wear it under your clothes. There are a lot on the market out there. The best ones that my doula friends recommended are:
• VAKO
These can really help with the weight of the belly causing you to have less strain on your back. They can make a huge difference in your last months of pregnancy.
Sleep
It is best to sleep on your side to relieve pressure on your back with a pillow in between your legs.
Massage
Try a back massage either from your partner or a massage therapist. If you do end up going to a massage therapist, make sure that they are certified in prenatal massage.
Exercising
Doing some back stretching exercises or prenatal yoga can really help you relax and stretch out your body. Simple back twists in a chair or a butterfly pose hip stretch can help with a backache. If doing yoga please make sure your instructor knows about your backache in order to avoid any exercises that might make it worse.
Posture
While pregnant, it is so easy to slouch or not be mindful of how you’re using your body to lift things up. When you lift make sure you:
• put one foot in front of the other
• bend at the knees
• keep back straight
• do not lift heavy objects
When you get out of bed try rolling to the side and slowly move your feet to the floor.
If you are sitting in low furniture, get up by scooting to the edge and putting one foot in front of the other. Use your hands to push off keeping your back straight.
You can also alternate hot and cold packs on your sore area. Just being mindful of what’s working for you and being consistent helps a lot.
There is a lot of ways to help with backache during pregnancy and I hope some of these were helpful to you. Let me know which one worked for you the most!
Much love
Krystina RN,BSN,CBE
Coach Mentor Trainer
