You can repeat the treatment as many times as needed during the day to soothe your back pain. Heat and cold therapy are effective for soothing minor backaches, and these pain relief options are also very safe to use while you are pregnant. [4] X Trustworthy Source American College of Obstetricians and Gynecologists Professional association of OB/GYNs focused on education and public outreat initiatives Go to source
You can also try doing this exercise while down on your hands and knees on the ground. However, only do this if you are comfortable getting into this position. Roll your back up like a cat arching its back, hold for 5 seconds, and then flatten it again.
Ask a partner, friend, or family member to give you a gentle massage.
Do not take NSAIDs during pregnancy, such as ibuprofen, naproxen, or aspirin. [9] X Research source Check with your doctor if you’re taking other medications before using any over-the-counter medications.
A maternity belt may also help to promote good posture for some people. Try wearing one to see if it helps. [11] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Make sure to sit up straight in your chair!
You could also try adding cushioned insoles to your shoes to help make them more comfortable. There are even some cushioned insoles that may help with back pain.
If you need to lift something that weighs more than 10 lb (4. 5 kg), ask someone to lift it for you.
Use a full body pillow to provide comfort and support to your entire body while you sleep. You can also try placing a pillow under your abdomen while lying on your side for extra support. Place 1-2 pillows behind you if you have trouble staying on your side.
Stick with gentle exercises and avoid anything that involves lots of jumping, such as high-intensity interval training, or that carries a risk of falls, such as riding a bike or rollerblading. Some good exercise options during pregnancy include walking, swimming, prenatal yoga, or using an exercise machine, such as a recumbent bike or elliptical walker.
Eat nutritious foods Eliminate processed foods and pro-inflammatory foods Be active every day Avoid prolonged desk work Take frequent breaks Practice mindfulness Manage stress
For example, your doctor may refer you to a physical therapist who can teach you exercises and stretches to reduce upper back pain. There are physical therapists who specialize in pre and postpartum physical therapy. [19] X Expert Source Jarod Carter, DPT, CMTPhysical Therapist Expert Interview. 11 June 2020.
Fever Pain when you urinate Numbness in your backside or genitals Pain under your ribs on one side or both sides of your body
Acupuncturists insert small needles into the areas of your body where pain is present as well as areas that may be contributing to the pain. [23] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Chiropractors perform manual adjustments of your spine to promote better alignment and alleviate back pain. [24] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
If you can’t afford a massage, ask your partner or a friend to massage your upper back and shoulders for you. A 5-10 minute back rub may be enough to ease the tension in your muscles and give you some relief.
