223 Suggest several ways of reducing or preventing backache

Solution

According to the American Pregnancy Association, between 50 and 70 percent of pregnant women experience back pain at some point during their pregnancy. But just because it\'s common -- and usually not a sign of anything worrisome -- it doesn\'t mean you have to resign yourself to nine months of misery.

Here are some you can try to keep your body as comfortable as possible while it does the most important work it\'s ever done -- growing your baby.

Prenatal Yoga

Acupuncture

Prenatal Massage

Chiropractic Care

Physical therapy

Sleep Support

Meditation

Swimming

Wear a Maternity Belt

Wear the Proper Shoes

Heat Therapy

Heat packs, when applied to the aching muscles, make them relax and so, in turn, eases the pain.The blood flow to the body is improved and so the pain alleviates slowly.A heat pack for 10-15 minutes applied every 5-6 hours can help ease the pain. Even back massage for 10-15 minutes is good.

Sleep position

Sleep position can also put a unnecessary strain on your spine and cause back pain.try lying on your sides to take off stress off your lower back without reducing the blood flow to the placenta and your baby.There are pregnancy pillows available in the market which are a great relief during later stages of Pregnancy. But you can even use the normal pillow by placing it between the legs to support the weight of the top leg or place the pillow behind the back for support.Pillow can also be placed on the abdomen to support the weight of the uterus.

Bend your legs at your knees and hips when you roll to the side, and use your arms to push yourself up as you dangle your lower legs over the side of the bed.Sleep on the side with one or both knees bent and a pillow between your legs. As your pregnancy advances, use another pillow or wedge to support your abdomen.

Exercises

Yes, exercises are very important to keep the abdominal muscles strong and strengthen them further preparing the body for the increased weight and also labour.A daily walk for around 15-20 minutes or Cardiovascular exercises such as Walking or swimming is safe.Kegel exercises also help in strengthening the pelvic floor exercises.

Limit your body

You should know your limits like bending too often, lifting heavy weights or dressing too tight can alleviate back pain.Always bend your knees and lift things from a crouching position. avoid twisting movement activities like mopping or vacuuming, divide the weight of items in both the hands rather carrying all of it in one.

If you have a toddler and you’re pregnant, it’s especially important that you adhere to correct lifting techniques with them too. Always kneel or squat to pick up your child and if this becomes difficult, sit down and let your child climb up onto your lap.

Dress Right

Supportive sneakers or flat boots are best for everyday use, but if you want some height, try rubber-soled wedges, which distribute body weight across a larger surface area and offer shock absorption.

Wear right size maternity bra. Straps and cups need to be of the bigger size, avoid wearing tight clothes.

There many other therapies like Acupuncture or visiting a physiotherapist. A “Sacral Belt” can help in reducing the back pain during pregnancy or some medication.