Reduce back pain during pregnancy

Many of pregnant women suffer with sever back pain because of hormonal imbalance, loss in weight, heavy household work, etc. There is nothing to worry as it is very common in pregnant women and if there is pain there is remedy too. The remedy mostly consists of some simple daily exercises. 

Reduce your lower back pain performing pelvic tilts in your first trimester and fortify your pelvis. Keep your back flat on the ground or any other flat platform, bend your knees and then flat your feet. Now slowly move up and down pushing your pelvis and lower back to the ground all together tightening your stomach and buttocks. Keep the position for at least three to four seconds and then release to ground. To keep your back in a normal position and also to lessen lower back pain owing to sitting for longer time, keep your foot on a low bench or chair for sometime and alternately change your feet. This helps to reduce lower back pain and tilts your pelvis forward and restores the back to the normal position. Lie on your side on the floor and lift the leg. This will bolster your buttock and hip muscles. Keep the pose for three to five seconds and bring your leg to normal. Repeat the pose at least for five times and then go to the next leg. While sleeping keep a pillow between your legs and sleep on your side. This will comfort your pain. While sitting take a thin pillow or a rolled-up towel behind your lower back. This will avoid drooping. Wearing athletic or low-heeled shoes will help reduce spine strain. To reduce swelling and muscle strain keep heat packs on the bloated part alternately for 10 to 15 minutes. Go for outdoor walk daily for 20 to 30 minutes, which is a natural and useful way to reduce back pain. While doing the exercises meet your midwife or specialist to know more about the benefits and exercises to be done during the pregnancy. Read pregnancy exercise book and also go for pregnancy yoga classes.

Do appropriate postures until the pain is chased away. Sleep on your side or on your back keeping a thin pillow under your knees. After each and every exercises stretch your hands and legs properly. Practice abdominal exercises to reinforce your abdominal muscles, which will reduce your lower back pain and helps prepare your back for normal delivery. If you are a housewife and have to do your work yourself, keep in mind about heavy object. Take care in lifting the heavy objects. Lift the items in such a position that your hips and your legs support you to lift, and avoid lifting in bending and twisting movements. Also as a part of taking medical treatment take daily calcium, which will strengthen your bones and dispels your back pain. While you are squashed by the back pain you need to avoid alcohol and smoking. 

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