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How to relieve back pain during pregnancy

relieve back pain during pregnancy

What are the best ways to relieve back pain during pregnancy? Our guide outlines the causes of back pain in pregnancy, how to relieve it and prevent it.

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Ouch, that hurts! Mothers-to-be know back pain during pregnancy all too well. Lying down at night, standing, sitting or lifting during the day …

Back pain can cause discomfort throughout pregnancy. Especially often from the second trimester, when the stomach grows and pulls the upper body a little forward. Pregnancy exercises, pelvic floor exercises and massages help.

Back pain during pregnancy: causes

The most common cause of back pain is overstretched ligaments. The hormonal changes in the body of the expectant mother ensure that ligaments and joints become softer, more flexible and looser. This causes tension more quickly.display

In addition, the increasingly growing belly causes a change in the body’s center of gravity. The upper body is automatically bent forward and you make a hollow back. The result is tension in the back and shoulder area. The lower back in the pelvic area and lower back is particularly affected.

Beware: the first contractions can feel like severe back pain. If it may be contractions, relax. Look out for other signs of the upcoming birth.

Back pain in early pregnancy – An indication of a miscarriage?

However, back pain during pregnancy can also occur in the first trimester, which is very worrying for many soon-to-be mothers. After all, they can be a sign of a miscarriage. The pain in the lumbar region is caused by the growth of the uterus. That is quite normal and harmless.

But: If the back pain becomes very severe, you should see a doctor. Other possible causes of back pain at this point in pregnancy include an ectopic pregnancy or miscarriage.

The best exercises for back pain during pregnancy

Exercise is the best remedy for tension and pain. Therefore, move as much as possible, get up more often, stretch and take a leisurely walk at least once a day. In addition, you should do special back and relaxation exercises. Just ask your midwife, she can definitely recommend a few. Special courses for pregnancy exercises or yoga are also very good.

You should also do these two exercises several times a day if the pain becomes too severe:

Get into the four-legged position. The knees are under the hips, the straight arms under the shoulders. Now you gently hunch your back, roll your back really high. Then come into the hollow back, gently straighten your back downwards. Repeat the exercise 10 times. If you like, you can also let your pelvis circle to the right and left.

Lie on your back. Either place your calves on an exercise ball or gently pull them towards your upper body. Then gently roll the tense lower back on the floor to the right and left.

Swimming can relieve back pain during pregnancy

You should also exercise regularly during pregnancy. But what should you do if your back hurts too much or your stomach gets too heavy for a strenuous workout? The solution: into the water!

Swimming is the ideal sport during pregnancy. The joints are relieved in the water because the body is in an almost weightless state. Regular swimming can also reduce back pain during pregnancy and strengthen the cardiovascular system.

More tips & home remedies

In addition to getting enough exercise, there are a few other things you can do to relieve back pain during pregnancy. Arrange a massage appointment regularly. This is pure relaxation and afterwards your tense muscles are soft as butter.

No time for a massage? Then put a hot water bottle or a warm cherry stone pillow on the painful silence. Warmth is perfect for relieving tension.

If you have very severe back pain, you can also be treated with homeopathy and Schüssler salts during pregnancy. It is best to get advice from a doctor or alternative practitioner who will help you and not harm the baby. You should only take painkillers in an extreme emergency. Paracetamol is allowed during the entire pregnancy, aspirin and ibuprofen only until the second trimester.

Preventing back pain

So that you have as few complaints as possible with your back, you should take preventive measures in everyday life and ensure that you put as little strain on your back as possible.

  • Bend your knees while lifting and keep your back straight.
  • Regularly exercise but be gentle (!) Sports such as swimming
  • Get up from lying down by rolling over your side and using your arms to push your upper body up.
  • Do not bend too deeply when brushing your teeth, rinsing, ironing, etc. Try to do as much as possible with your back straight.
  • Be careful not to fall into a hollow back. Consciously straighten your back again and again and push your stomach backwards.