How to reduce back pain during pregnancy

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How to reduce back pain during pregnancy
How to reduce back pain during pregnancy

Back pain is one of the most common ailments during pregnancy. To reduce their intensity, it is important to maintain a he althy weight and remain physically active.

We share a few more ideas that can reduce back strain.

Pregnancy Yoga

is a great way to tone every part of your body, including your back. Prenatal yoga will engage every muscle in the back, providing an effective workout that tightens the lower back.

Swimming or water aerobics for pregnant women

Swimming is recommended for a number of spinal problems, as well as tightening and toning the muscles of the body. If you can swim, this is one of the best activities to help relieve tension in your back as well as the rest of your body.

Water aerobics is a he althy and fun alternative for pregnant women, even when you can't swim. In many of the modern sports centers or hospitals this activity is also offered.


The secrets and techniques of Eastern medicine are widespread throughout the world. Small thin and sterile needles are inserted into specific energy points. In this way, the own defense system is activated and a number of pains and ailments related to pregnancy are relieved, such as back pain


In a 2007 study, 60% of women who underwent acupuncture therapy reported that their pelvic and back pain significantly decreased.

Maintain good posture

is important when you want to feel as comfortable as possible. As the belly grows, the center of gravity shifts forward. Try to maintain good posture by keeping your back straight and your shoulders slightly back.

Wear comfortable shoes and if you have to sit for long hours during the day, get a chair to keep your back straight or place a small pillow behind your lower back.

Also provide yourself with a small stool for your feet to rest on for a period of time.

Sleep on your side

when you lie on your back you feel tension, lie on your side. Keep one or both of your knees bent, with a soft pillow between them. For support, pillows can be placed behind your back and under your stomach.

Consider a pregnancy massage

Regular prenatal massages can help relax muscles. This will make you feel energetic, move more easily, reduce the heaviness and tension in your back as well as painful cramps.

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