Most people suffer from back pain during pregnancy caused due to the relaxing of ligaments, joints, and muscles. The weight gained due to pregnancy and the change in posture strains your back.

You may experience pain in your upper back, between your breasts, shoulders, and ribcage. Lower back pain is the most common type of pain. You may also have shooting pain radiating down one or both legs or pelvic pain.

Long hours of sitting in the same position or prolonged standing may increase your back pain. Old injuries like slip disc or ankle injuries may also worsen back pain.

How can you prevent back pain?

• Try to be more active. Avoid sitting too long in the same position and stand up straight once in a while. Go for a walk during lunchtime. If you have to stand for a long time, shift from one foot to the other often and sit when you can.
• Take the support of pillows in bed to prevent from twisting while you sleep. While getting up, turn to one side and slowly push yourself up to sitting position, then slowly stand up.
• If you have a kid, try not to carry him/her on your hip as it would cause additional strain on your back.
• Wear the right kind of maternity bra with wide straps and cups big enough to provide good support and avoid extra strain on your shoulders and ribcage.
• While driving or working, using a lumbar support would prove to be beneficial. Try not to cross your legs while sitting and take frequent breaks to get away from your desk for fresh air.

Here are a few tips to ease back pain

1. Exercise: Gentle exercises like stretching and walking might help relieve the stiffness in your back. Swimming (try avoiding breaststroke) and yoga will be helpful.
2. Massage: A gentle massage would give temporary relaxation. Avoid massaging on either side of the lower back. It may stimulate contractions.
3. Aromatherapy: A relaxing bath with a few drops of essential oils like lavender helps release muscle pain. However, only occasional use of lavender oil is advised in the first trimester as it has been known to induce contractions.
4. Homeopathy: Unbearable pain made worse due to a previous injury can be relieved by rubbing arnica cream onto the area after consulting a registered and qualified homeopath.

The weight of the growing baby and uterus puts pressure on the blood vessels and nerves in the pelvis and back. Back pain is usually common in pregnancy, try to follow these tips to prevent and cure your back pain.