8 Ways to Avoid Back Pain During Pregnancy - Dr Ganesh Navaneedhan
                     8 Ways to Avoid 
Back Pain 
During 
Pregnancy
By Dr Ganesh Navaneedhan
Introduction
Many pregnant women experience achy backs due to the 
increased weight of their stomachs and the strain on their 
spines. The body produces relaxation during pregnancy. 
This hormone helps prepare the body to give birth. Relaxin 
causes the body to loosen its ligaments, which makes pregnant 
women more vulnerable to injury, particularly in the back.
Back discomfort is typical during pregnancy, particularly in the 
latter months. Back discomfort during pregnancy may be pretty 
distressing.
However, don’t ignore your aches and pains as a regular aspect 
of your illness. Consider the several things you may take to 
prevent or alleviate back discomfort during pregnancy.
Reasons for 
• Weight fluctuations, pregnBancy ahormconeks, anpd a achanigen in posture can all contribute to 
back pain during pregnancy.
• Pregnancy hormone changes produce ligament laxity, particularly where the pelvis and 
spine meet. This occurs to prepare the infant for passage via the birth canal, however, it 
can cause joint instability and back discomfort.
• As the baby’s weight grows, so does the strain on the spine and pelvic regions. During 
pregnancy, most women gain between 25 and 35 pounds.
• Because your uterus expands during pregnancy, your centre of gravity shifts, causing 
postural alterations and putting strain on your back.
Diagnosis of Back 
Pain
• The hazards to the growing foetus can restrict the ability to diagnose back pain during 
pregnancy. Because of these concerns, clinicians are often hesitant to perform imaging 
examinations on pregnant women.
• The best way to diagnose back pain symptoms is to take a comprehensive history of the 
symptoms and then do a full examination to examine the functioning of the spinal muscles, 
joints, and nerves. 
• X-ray examinations are avoided throughout foetal development, with the foetus most 
vulnerable between 8 and 15 weeks. Because of the high dosage exposure to the foetus, 
fluoroscopy and CT scans are nearly generally avoided entirely.
• MRI imaging can be conducted more safely during pregnancy, however, MRIs are still avoided 
due to some potential risks.
Ways for 
Preventing and 
alleviating back 
discomfort during 
pregnancy
Exercise
• Regular physical exercise can help to strengthen the muscles that support 
your back and legs, as well as improve flexibility and posture. 
• Try mild movements that are not painful.
• Physical therapy programmes emphasise improving posture as well as 
increasing range of motion, flexibility, and muscular strength.
Lift correctly
• Avoid lifting too much weight or seek assistance when lifting big goods.
• If you have to lift something, do not lean over from the waist. 
• Use your legs to lift. Squat with your legs bent and your back straight.
Avoid wearing high 
heels
• Wear arch-supporting low-heeled shoes. High heels and flat shoes should be 
avoided. To assist treat low back discomfort, your doctor may advise you to 
use specific shoe insoles.
Think about complementary 
• Make sure you first receivte epermcisshion nfromi qyour doectors.
• Meditation and other relaxation techniques, acupuncture, massage, 
osteopathic manipulative therapy, and chiropractic treatments with a 
practitioner specialising in pregnancy are all deemed safe.
Sleep on your left 
• Sleep on yours sidied withe one or both legs bent. 
• A cushion between your legs and another under your tummy might also 
assist. 
• Make sure you get adequate sleep as well.
Wearing 
braces
• Wear a pregnancy support belt for extra-abdominal and back support. 
• Place a little cushion behind your lower back or sit in seats with sufficient 
back support.
 Cold packs
• To relieve back discomfort, use a heating pad covered in a towel to avoid 
burns.
•  Apply for a maximum of 20 minutes.
•  Back pain can also be relieved by using cold packs.
Posture
• Maintain proper posture. 
• Stand or sit up straight. 
• Long durations of sitting or standing should be avoided.
•  If you must stand for an extended period of time, place one foot on a stool 
or a box to relieve back tension.
Conclusion
After having delivery, back discomfort 
normally goes away on its own. Contact 
your doctor if you develop back 
discomfort that lasts more than two 
weeks throughout your pregnancy. Your 
doctor can confirm or rule out anything 
more serious, as well as provide medical 
or other therapies.
Contact 
Websit Us !
www.drganeshnavaneedha
Cael n.com
9677096264
l TC 9/1485(1) (New TC 22/1882), 
Location Redhappurakunnu Road, 
Sasthamangalam, Trivandrum-
10
Thank 
you!
By Dr Ganesh Navaneedhan