Back Pain And Pregnancy

7 Ways to Relieve Back Pain During Pregnancy

Back pain, especially lower back pain, is exremely common during pregnancy due to the sheer number of physical changes that occur. Added weight means that the back has to support a larger load, especially if the woman was already overweight before the pregnancy. There is also a change in the woman's center of gravity triggers, pelvic changes, loose joints caused by pregnancy hormones, poor posture, and stress. All of these changes happen to the body rapidly causing pain and discomfort for many women.

However, it doesn't have to be this way. There are lifestyle changes and natural treatment options that can help women feel more comfortable while they are pregnant.

1. Exercise regularly

Regular exercise allows the back to stretch and relax, and stimulates circulation. This can be especially effective for a woman whose back pain is primarily caused by stress. There are even exercises that are geared towards pregnant woman. An added benefit is that regular exercise can also help your body prepare for child birth. Be sure to consult your doctor before starting a new exercise routine.

2. Wear flat, comfortable shoes

An obvious solution to back pain triggered by poor posture and standing for long periods of time is making sure to wear proper shoes. Shoes should support the arch of the foot and be low-heeled and comfortable. Often, pregnant women even have to go up a shoe size because of the swelling caused by the increase of blood and fluids in the body.

3. Do not sleep on your back

Sleeping on your back puts unnatural pressure on your spine because the added weight leans directly on the problem area. Sleeping on your side takes the pressure off your back. Ideally you should also place a pillow or cushion between your knees to give your body extra support while you sleep. It will make a tremendous difference the next day.

4. Pay attention to your posture

Poor posture is one of the leading causes of back pain for anyone. During pregnancy, women are prone to poor posture because of the extra weight they now carry in front of their body. Their body must adjust to its new form, and women should be particularly careful to keep their shoulders back and head up.

5. Acupressure

Acupressure is a form of alternative medicine, and a pregnant woman who chooses accupressure treatment should only be treated by a professional practitioner that specialized in dealing with pregnancy. The practitioner will know how to apply pressure to specific points on the woman's body to relieve her back pain. Used incorrectly, acupressure can put a woman into labor. Used properly, it can provide the ultimate pain relief.

6. Massage therapy

Massage therapy for pregnant women is growing increasingly popular. An experienced massage therapist will know precisely how to position a woman's growing body safely for the massage. The massage therapist can utilize special techniques to reduce swelling, stress, and back pain. Gentle massage can be performed by anyone but it is best to see a professional to get the most relief for back pain.

7. Chiropractic care

In addition to typical back adjustments, a chiropractor can offer professional advice for stretching exercises and posture techniques that a woman can practice at home. The chiropractor can also advise on proper support gear, and provide manipulation to massage muscles and "pop" the joints in place. A a doctor of chiropractic that has experience with pregnant women can provide relief for many pregnancy-related aches and pains. An experienced doctor will know how to take precautions to prevent unnecessary pressure on the abdominal area, while attaining maximum relief.

Dr. Karen Kim is a Long Beach Chiropractor at Chiropractic Neurology Center in Southern California. She is an experienced professional that treats women to help them attain and maintain optimal health during and after pregnancy. Find out more information about how a chiropractor can ease the pains of pregnancy online at


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