Choosing the Best Pregnancy Pillow and Other Ways to Reduce Back Pain

There are several reasons your back may hurt during pregnancy. You may even be affected by multiple sources of back pain at once.

Some of the common contributors to back pain during pregnancy include:

• Weight gain: Most women during their pregnancy will gain anywhere from 25 to 35 pounds, and the spine supports that weight. That can lead to lower back pain. Having the weight of a growing baby can also put pressure on the pelvis and back.
• Changes in posture: When you’re pregnant, there’s a shift in the centre of your gravity that may change your posture, causing strain in your back and subsequent pain.
• Hormone changes: When you’re pregnant, you produce a hormone called relaxin that can cause your spine ligaments to loosen, leading to pain.

There are things you can do to ease back pain, including using a pregnancy pillow, according to Best Sleep Health.

Choosing a Pregnancy Pillow

A pregnancy pillow is an important investment because not only can it help with general back pain, but it can also help with hip pain and allow you to get more sleep.

When you choose a pregnancy pillow, first consider the material it’s made from. You want high-quality, hypoallergenic materials. You want a pillow that’s easy to clean, and you might look for one that’ll be usable even after your pregnancy.

Look for an adjustable belly chamber and a temperature control design. You can also find a pillow with a removable and washable cover.

A pregnancy pillow can improve your blood circulation, and you may find that it’s relaxing as well.

Move Your Body

It can be tough to stay physically active when you’re pregnant, but it’s important for your overall health and also to help you cope with back pain. Moving around, even if it’s just walking each day, can help prevent your muscles from getting too tight.

Prenatal yoga can help you build strength and flexibility when you’re pregnant and also help you get ready for labour and delivery. Prenatal yoga is also beneficial for your mind. It can help you deal with stress you may be experiencing.

Swimming is good during pregnancy because it alleviates spinal pressure. You’re weightless when you’re swimming, and you can also tone your muscles at the same time.

Be Conscious of Your Posture

When you’re pregnant, really think about how you’re sitting and standing, and make changes if you need to. Making small changes can significantly help your back pain.

Whenever you slouch, you’re putting strain on your spine. Be cognizant of your posture when you’re sitting, working, and even sleeping.

Try to move your weight into your heels and less so in the balls of your feet. If you’re standing, try to keep your feet hip-width apart.

Use a Maternity Belt

A maternity belt can help if you experience pain around your hips and middle lower back. Maternity belts shouldn’t be worn all the time because then it will weaken certain muscles, but if you’re doing something like walking, standing, or lifting anything, then you might consider wearing one.

Prenatal Massage

Prenatal massage can deliver nearly instantaneous relief when you’re experiencing back pain. Look for someone who’s a certified prenatal massage therapist.

Swedish massage is the most common style used in prenatal massage because it uses long, gentle strokes.

You should probably lie on your side on the massage table to stay comfortable and safe.

See a Chiropractor

Chiropractors have different techniques they can use to relieve back pain, including during pregnancy. Chiropractors often use something called joint manipulation, but they can also do soft tissue work and give you exercises to do on your own to relieve nerve compression, misalignment of joints, and muscle tightness.

Use Heat and Cold

Experiment with heat and cold therapy when you’re having acute back pain. You can wrap an ice pack in a towel and place it on your back for around 15 minutes. It will slow down the transmission of pain signals to your brain and ease swelling.

After the acute phase, you can use heat, which improves circulation and relieves aches.

Finally, acupuncture may help with back pain during pregnancy. A practitioner uses fine needles that are inserted into certain pressure points on your body. The stimulation of these pressure points may help with pain, and may also improve your energy levels and digestion, and give you more energy.

Studies have shown a correlation between acupuncture and the relief of back pain during pregnancy.