8 Tips For Dealing With Lower Back Pain In Early Pregnancy

A lot of women experience back pain in early pregnancy, especially during the second trimester when the baby starts to develop rapidly and put pressure on the abdomen. What should you do if you’re one of these women? Read on to find out how to deal with lower back pain in early pregnancy.

Tip 1: Move often and get regular exercise

When you’re dealing with lower back pain in early pregnancy, it’s important to keep your body moving. Exercise can help reduce back pain by strengthening the muscles that support your back and improving your flexibility. Regular exercise can also help you maintain a healthy weight, which can further reduce back pain.

Tip 2: Sleep on your side instead of your stomach

If you're used to sleeping on your stomach, it may be tough to get used to sleeping on your side. But it's worth it! Sleeping on your stomach can put extra strain on your back, which can lead to more pain. Rather, try sleeping on your side with a pillow between your knees. This will take the pressure off your back and help you get the rest you need.

Tip 3: Use a pillow between your knees while sleeping

If you're dealing with lower back pain in early pregnancy, one way to help ease the discomfort is by using a pillow between your knees while sleeping. This will help take some of the pressure off your back and allow you to get a better night's rest.

Pillow use in lower back pain

Tip 4: Use hot pack

If you're dealing with lower back pain in early pregnancy, one home remedy that may help is a hot pack. You can either use a heating pad set to low or warm, or make your own hot pack by filling a sock with rice and microwaving it for a minute or two. Just be sure to test the temperature before placing it on your skin. Apply the hot pack to your lower back for 10-15 minutes at a time, and you should start to feel some relief.

Hot pack in low back pain

Tip 5: Do not carry heavy items on one side of your body only.

When you are carrying things, be sure to spread the load evenly. This will help to avoid putting too much strain on one side of your body, which can lead to lower back pain. If you must carry something heavy on one side, try to offset the weight by carrying a lighter item in the other hand.

Tip 6: Eat healthy meals with plenty of proteins.

During pregnancy, your body needs extra protein to help the baby grow. But that doesn't mean you have to eat twice as much protein as you did before you were pregnant. A simple way to get the extra protein you need is to include more high-protein foods in your diet, such as eggs, lean meats, beans, and tofu. Eating a variety of protein-rich foods will also help you get the essential nutrients you need, such as iron and zinc.

Tip 7: Keep yourself hydrated all day long.

Staying hydrated is important for overall health, but it’s also crucial for dealing with lower back pain in early pregnancy. The extra weight that your body is carrying can cause dehydration, which can lead to muscle cramps and pain. Drink plenty of water throughout the day to keep yourself hydrated and avoid pain.

Tip 8: Use supportive belts

There are a variety of supportive belts on the market that can help take some of the strain off your lower back. Look for one that fits snugly but isn't too tight, and adjust it as needed throughout the day. You may find that wearing a belt helps you get through the day with less pain.