Body aches during pregnancy are very common because there is a lot of pressure on your muscles and joints. The weight of the baby is mostly in the front of the torso, so it leads to severe back pains. Also, some of the joints and ligaments loosen up to get ready for birth, and this too can cause back aches.
Research shows that around 50% to 60% women get back pains at some point of the time during their pregnancies. Here are some preventive measures that could help you to minimize the effect of pain, if not prevent it altogether:
1. Preparing for your pregnancy
When you are considering pregnancy, begin to strengthen your body by eating nutritious and healthy food. Add food to your diet that is rich in calcium, proteins, and carbohydrates. Exercise regularly so that your legs, abdomen, and back are strong enough to carry the baby for nine months.
2. Maintain your posture
Adopting healthy habits like standing, sitting, and sleeping properly will be helpful for your body. Once you are pregnant, sleep on your side and keep a pillow between your knees. This will reduce the strain on your lower back and pelvis. Always sit as straight as you can on the chair.
3. Monitor your weight
You should not gain weight suddenly during pregnancy. It should be a steady process so that it is less painful for your body to manage.
4. Perform yoga
Yoga exercises will provide strength and flexibility to your body. Prenatal yoga is the best choice among pregnant women as they get a lot of relief while performing these asanas. It will also tackle emotional stress and make you sleep better. You can find out some examples here.
5. Stay alert
You need to be always alert during pregnancy by not carrying heavy objects, avoid bending on the floor to pick something, and always walking carefully.
Meditation is the best way to calm your body and soul. It is the easiest technique as you can access it at any time of the day. There are several ways to practice meditation and you should add it to your daily routine. It will make you relaxed and free of stress. Moreover, it will help you in coping with pregnancy and delivery pains.
Swimming is considered to be the best exercise that should be performed during pregnancy. When you are in the water, you are weightless and the pressure on the spine is put off. Also, it will strengthen your chest and back muscles, thereby reducing back pains.
In this technique, very fine needles are inserted into pressure points on the body. It is a great technique to boost your energy, improve digestion, and provide relief from morning sickness and backaches.
9. Use a maternity belt
You can purchase this belt online or from any maternity shops. These belts will help in holding up the belly so that the lower back and pelvic girdle does not get stressed. Most of the working women prefer using maternity belts as it helps them to perform their work better.
10. Apt shoes
Wearing high-heeled shoes will increase your back pains significantly. So, you should stop wearing such shoes during pregnancy. Moreover, there are chances of you losing your balance in these shoes and falling. Walking in flats is also not recommended as they will put unnecessary stress on the feet. A low-heeled shoe will be better to use during pregnancy as it will provide support to your back and relieve pressure. Ensure that the shoe you select is extremely comfortable to wear.
So, use these simple yet effective tips ardently as they will let you have a safe pregnancy with less body pains and more of happiness.