Lower Back Pain Relief Tips for Pregnant Women

Lower back pain is often found in pregnant women since during pregnancy women release hormones which loosen up the muscles, ligaments, and joints. As the pregnancy grows older and the more weight you gain, the chance of getting the ache is also higher. This condition is normal since your belly tends to push forward and creates more burdens to your back. To some women, the lower back pain can also be followed by other problems such as shoulder, upper back, ribcage, and pelvis pain. The pain can be worsened by walking, prolonged sitting, or standing in one position.

To prevent the problem from happening, try to stand up straight and tall and avoid standing in one position for too long. Use lots of pillows when sleeping for supporting your frame. Sleep by keeping your thighs parallel so that your top legs won't twist across your body. When waking up, don't jump out suddenly. Slowly roll your body to the side, push up to sitting position, and stand up. If you go to local grocery store, ask a friend to do the favor of bringing your things; heavy groceries can worsen your lower back problem. It is also suggested to do online shopping instead.

For relieving the lower back pain, there are some methods you can use. As drugs can be dangerous for your pregnancy, all remedies given here aren't consumable.

1. Massage

Massaging your back gently can relieve the backache. However, make sure to be very gentle when massaging the dimples on your lower spine. Deep massage on these parts can induce early contraction and in some case can trigger worse problem.

2. Exercise

Mild exercises such as walking and stretching can get rid of pain and stiffness in your back. However, don't continue the exercise if pain occurs. Forcing your body doing the exercise does not have the benefit at all. Besides exercising, you can also try swimming (avoid breaststroke), tai chi, yoga, or relaxation sessions. Just make sure the instructor is aware of your pregnancy.

3. Aromatherapy

To relief the muscle strain, take a warm bath mixed with lavender, marjoram, or ylang ylang essential oil. However, you should be careful when using lavender oil during the first trimester since it can induce contractions. Never use the lavender oil more than two or three drops per use. Another alternative with essential oils is by making a compress. Soaking a cloth in warm water added with two drops of essential oil and placing it at your back helps relieving the strain.