Backaches are very common in pregnancy due to weight gain, changes in weight distribution, and the softening of ligaments in the back. Here are some tips that can help you reduce the pain:
- Daily stretching and a support belt can often help
- Wearing flat shoes, doing special daily exercises, and doing prenatal yoga can also help
- When lifting something, always lift with your legs by bending your knees and keeping your back straight
- If the backache persists, talk to your health care provider to rule out neurological problems.
Upper backache exercises
Shoulder Blade Squeeze. With your arms by your side, bend your elbows to 90°. Squeeze your shoulder blades together downward and backward as shown in the image. Do not let your low back arch or your head move forward. Hold for 10 seconds and repeat 10 times.
Pectoral (Chest) Stretch. Place one forearm against a wall or door. The elbow should be level with the shoulder. Turn your body away from your arm. You should feel a stretch at the front of your shoulder and into the chest. Hold for 30 seconds. Repeat 2 times on each side.
Lower backache exercises
Pelvic tilt exercises. Lie on your back with your head resting comfortably. Bend your legs at a right angle with your feet flat on the ground. Exhale as you press your lower back against the floor. Inhale as you relax your spine. Repeat 10 times.