At 31 weeks pregnant, what can I do to relieve lower back pain?
Back pain is one of the major complaints of pregnancy
, particularly in the third trimester when the weight of the baby
and uterus are pulling forward and downward, forcing the low back muscles to arch and strain. It can vary from an occasional dull low backache to more constant severe pain that may even radiate down the back of the legs if the uterus is putting pressure on the sciatic nerve. There are a number of things you can do to prevent and relieve your backache:
- Use good posture. Tuck your pelvis under your tummy, straighten your back, and stand up straight.
- Avoid prolonged standing and avoid sitting in one position for more than half an hour. When you must stand or sit for a while, rest one foot on a box or stool, or some object nearby. This forces your pelvis to tuck under your uterus and baby, and decreases that arch in your back.
- When you sleep, lie on your side rather than your back; bend your knees and use pillows under your upper leg for comfort.
- Don't bend over from the waist to lift heavy objects. Instead, keep your back straight and squat down to the object; hold it close to your body as you push up with your legs.
- Learn to do the pelvic rock exercise and use it whenever you feel your back begin to hurt.
- Treat yourself to regular massages; or ask your partner or a loved one to massage your low back every evening.
- Apply heat (heating pad, hot water bottle, warm bath or shower) or cold (ice bag or chemical ice packs) to the area of discomfort.
Although the back pain that may accompany pregnancy
can be frustrating, the good news is that it will disappear with the birth
of your baby