7 Ways to Solve Back Problems during Pregnancy, Safe and Easy to Do

Kapanlagi.com - When pregnant, women will take care of their bodies as best as possible, for the safety of themselves and the baby in the womb. However, it cannot be denied that various problems often arise during pregnancy, one of which is back pain. Therefore, it is important for every pregnant woman to know how to deal with back pain during pregnancy.

Back pain is indeed a common problem experienced by pregnant women. Back pain needs to be addressed immediately, as it can interfere with the comfort of pregnant mothers during activities. There are many factors that cause back pain, such as physical changes and hormonal influences. However, both of these causes are natural occurrences in pregnant women, so they cannot be avoided.

Because it is difficult to avoid, knowing how to deal with back pain can be a solution. Summarized from merdeka.com, here are some easy and safe ways to deal with back pain during pregnancy.

1. Adjust Sleeping Position Sideways

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Sleeping position can be one of the causes of back pain in pregnant women. Not only in pregnant women, but also in ordinary people, sleeping in the wrong position can cause pain throughout the body. Therefore, it is important to adjust the proper sleeping position.

Especially for pregnant women, sleeping on the back should be avoided. On the contrary, sleeping sideways is highly recommended. More precisely, sleeping in a sideways position with one or both legs bent, depending on comfort. In addition, it is also recommended to use pillows as support between the legs, under the abdomen, and the waist.

2. Improve Body Posture

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The second way to alleviate back pain during pregnancy is by doing exercises to improve body posture. This is necessary because when pregnant, the enlarging belly will cause the center of gravity to shift forward. This means that the potential for falling forward will be higher. To prevent falling, pregnant women usually walk more upright. This further increases the risk of back pain.

To avoid back pain, here are some exercises to improve body posture that pregnant women can do:

1) Stand upright

2) Push out the chest

3) Pull the shoulders back and try to relax them more

4) Avoid locking the knees together

5) Stand with wide-legged stance

6) When sitting, use a chair with back support. Then, place a pillow on the lower back.

3. Stay Active

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The pain and stiffness in the back often make pregnant women lazy to be active. However, pregnant women should still be active. In fact, doing regular activities can relieve pain in the back. In addition, it is advisable to do light stretching exercises during activities. 

4. Choose the Right Footwear

Footwear is also something that pregnant women should pay attention to. For pregnant women, it is advisable to choose lightweight shoes or sandals with low heels. Avoid heavy shoes and sandals with high heels as they can worsen back pain.

5. Pay Attention to Body Position when Lifting Heavy Objects

Another way to relieve back pain during pregnancy is to pay attention to body position when lifting heavy objects. Many people lift heavy objects carelessly. However, there is a proper way to do it. When lifting heavy objects, make sure to squat down and use your legs as support for lifting.

Avoid bending your back when starting to lift heavy objects. In addition, pregnant women should also avoid lifting objects that are too heavy.

6. Massage or Use Heating or Cooling Packs

Massage has been a common method to relieve back pain during pregnancy. This method has proven to be effective. In addition to massage, pregnant women can also use heating pads or ice packs to alleviate back pain.

7. Undergoing Therapy

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Lastly, pregnant women can also undergo specific therapies to address back pain. However, it is important to perform the therapy carefully and with caution. Make sure to obtain approval from a doctor before undergoing any therapy.

These are among the 7 safe and easy ways to alleviate back pain during pregnancy. Hopefully, they are beneficial!

(kpl/psp)