How To Avoid Back Pain In Pregnancy

October 01, 2015

We’ve got your back

 

Did you know that, as your pregnancy progresses, your muscles get softer? This is to prepare your body for the ‘joys’ of labour. The bad news is, this can wreak havoc on your back. The good news is, there are things you can try to avoid it.

Generally, staying active is a great way to keep back pain at bay. But according the National Institute for Health and Care Excellence recommends massage therapy and exercising in water as well as back care classes. Check with your local leisure centre to see if they run aquanatal classes.

In the meantime, try this gentle exercise from the NHS:

• Start in a box position (on all fours) with knees under hips, hands under shoulders, with fingers facing forwards and abdominals lifted to keep your back straight
• Pull in your stomach muscles and raise your back up towards the ceiling, curling your trunk and allowing your head to relax gently forward – don't let your elbows lock
• Hold for a few seconds then slowly return to the box position
• Take care not to hollow your back – it should always return to a straight, neutral position
• Do this slowly and rhythmically 10 times, making your muscles work hard and moving your back carefully
• Only move your back as far as you can comfortably. 

Also, if you’re a sloucher, you could try improving your posture. When sitting at your desk, try placing a rolled up towel behind your back and rest your feet on a stool or stack of books to help you sit up straight. Even sleeping on your side with a pillow between your knees will take the stress of your back.

What have you tried to help ease your back pain? Please share your tips with us by leaving a comment.





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Size Guide

To calculate the size of band that's right for you, you'll need to measure around your waist and bump across its largest point - usually at the tummy button.

Bump Size* S M L XL
80 - 100 cms
(32 - 40 inches)
100 - 120 cms
(40 - 48 inches)
120 - 140 cms
(48- 56 inches)
140+ cms
(56+ inches)

 *All bumps are different and grow at different times. You may find that you will need to go up a size as your pregnancy progresses