When you first feel back pain, try these steps to avoid or reduce pain:
Relax.
Find a comfortable position for rest. Some people are comfortable on the floor or a medium-firm
bed with a small pillow under their head and another under their knees. Some people prefer to lie on their
side with a pillow between their knees. Dont stay in one position for top long.
Walk.
Take a short walk (10 to 20 minutes) on a level surface (no slopes, hills, or stairs) every 2 to 3 hours. Walk only distances you can manage without pain, especially leg pain.
Try heat or ice.
Try using a heating pad on a low or medium setting, or a warm shower, for 15 to 20 minutes every 2 to 3 hours. Or you can buy single-use heat wraps that last up to 8 hours. You can also try an ice pack for 10 to 15 minutes every 2 to 3 hours. You can
use an ice pack or a bag of frozen vegetables wrapped in a thin towel. There is not strong evidence that either heat or ice will help, but you can try them to see if they help. You may also want to try switching between heat and cold.
Ask someone massage the affected area with herbal oils using knuckles and increasing pressure slowly. After a few minutes you will feel less discomfort. This gets rid of tension and relaxes the muscles in that area. Avoid lifting heavy objects in the last couple of weeks of your pregnancy. Do not sit in couches, always sit in firm chairs supporting the lumbar area with a pillow. This will help you keep your waist and lower back in the proper position.
Relax.
Find a comfortable position for rest. Some people are comfortable on the floor or a medium-firm
bed with a small pillow under their head and another under their knees. Some people prefer to lie on their
side with a pillow between their knees. Dont stay in one position for top long.
Walk.
Take a short walk (10 to 20 minutes) on a level surface (no slopes, hills, or stairs) every 2 to 3 hours. Walk only distances you can manage without pain, especially leg pain.
Try heat or ice.
Try using a heating pad on a low or medium setting, or a warm shower, for 15 to 20 minutes every 2 to 3 hours. Or you can buy single-use heat wraps that last up to 8 hours. You can also try an ice pack for 10 to 15 minutes every 2 to 3 hours. You can
use an ice pack or a bag of frozen vegetables wrapped in a thin towel. There is not strong evidence that either heat or ice will help, but you can try them to see if they help. You may also want to try switching between heat and cold.
HOME REMEDIES FOR BACKACHE
Ask someone massage the affected area with herbal oils using knuckles and increasing pressure slowly. After a few minutes you will feel less discomfort. This gets rid of tension and relaxes the muscles in that area. Avoid lifting heavy objects in the last couple of weeks of your pregnancy. Do not sit in couches, always sit in firm chairs supporting the lumbar area with a pillow. This will help you keep your waist and lower back in the proper position.
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