How to alleviate back pain pregnancy

Pregnancy Back Pain & Acid Reflux Sleeping Position: The Semi Fowler Technique

How to alleviate back pain pregnancy

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How to alleviate back pain pregnancy

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How to alleviate back pain pregnancy

How to alleviate back pain pregnancy

Sleeping on the left side lets the stomach and pancreas hang naturally because our stomach lies on the left side of the body. This can make sure the body keeps creating pancreatic enzymes and will help other digestive processes.

How to alleviate back pain pregnancy


Pregnancy is one of the beautiful phases of a woman’s life after their marriage. The feeling of the baby growing inside the womb is exceptional and very special.

How to alleviate back pain pregnancy

How to alleviate back pain pregnancy

How to alleviate back pain pregnancy

Hyperacidity, as known as acid reflux or heartburn, is the irritation of the esophagus that results when acid from the stomach is released into the esophagus. This occurs because of a dysfunction in a muscular valve, known as the lower esophageal sphincter (LES), which normally keeps stomach acid in the stomach. The LES may open too often or it may not close tightly enough, allowing stomach acid to leak through. Acid reflux isn’t a serious medical problem unless it becomes constant and chronic, in which case it becomes GastroEsophageal Reflux Disease (GERD) and requires treatment.[1] If you follow a few simple steps, you can diagnose acid reflux and learn to treat it naturally.

Change the way you eat. You can change the types and amounts of foods you eat in order to make your acid reflux better. Decrease the amount of food you eat at any one time. This reduces the stress pressure on your stomach. Don’t eat for 2-3 hours before bedtime in order to reduce the risk of food putting pressure on the LES as you try to sleep.

Try to eat slowly because it allows the food to be digested more easily and quickly, leaving less food in the stomach adding pressure on the LES

Avoid food and beverage triggers. You need to figure out exactly what kinds of food trigger your acid reflux. Start keeping track of foods and beverages you eat and note any that cause you any problems. Use a common triggers list to begin with and add any foods or beverages that you know you are sensitive to. If any food you eat bothers you an hour later, you should eliminate that food from your diet.

For example, if you eat spaghetti and meatballs with tomato sauce for dinner and experience acid reflux within an hour, your trigger could be the spaghetti, the meatballs, or the tomato sauce. Next time, eliminate the tomato sauce. If you have no hyperacidity, you know that the tomato sauce is the trigger. If you still do, it could be the pasta or the meatballs. Next day, have some leftover pasta alone with no meatballs and no sauce. If you have hyperacidity, the pasta should be eliminated from your diet.

Shift your habits. There are certain things you can change in your everyday habits that can help with your acid reflux as well. Wear clothing that doesn’t constrict your stomach or abdomen. This causes unnecessary pressure on your stomach, which can cause acid reflux. You should also stop smoking because it increases the amount of acid in your stomach.

Try to lose weight, especially if you are severely overweight or obese. This will help reduce pressure on the LES and relieve your acid reflux

Rethink the way you sleep. Some people have bad acid reflux overnight. If you have this problem, raise the entire head of the bed to allow gravity to help keep the acid in your stomach. This way, the acid will not creep into your esophagus overnight and cause you problems.

Piling up pillows won’t really help much as these tend to bend your neck and body in such a way that it actually increases the pressure and makes the hyperacidity worse

How to Get Rid of Back Pain during Pregnancy

It is common for pregnant women to experience back pain. The drastic weight gain, awkward walking as well as the many hormonal and chemical changes in the body would give anyone a back ache.

Fortunately, there are some strategies you can implement to treat or even prevent your back pain while you are pregnant.

How to alleviate back pain pregnancy

Here are a couple of ideas for reducing back pain:

Good Posture – While the baby grows inside of you, your body’s pulled forward. To compensate, you arch the back which places strain on the lower back muscles.

This causes back pain. Be conscious of your posture. Tuck the buttocks under more and pull shoulders down and back. Stand tall.

Sitting and Standing Carefully – Try to keep your feet elevated slightly while sitting. Make sure the back is properly supported by the chair or put a small-sized pillow at the lower back. Avoid remaining in one position for too long especially standing. Find support when standing. Rest your foot on a step stool that is very low when you have to stand for a long time.

Sleep on Side – Don’t sleep on your back. Always sleep on the side. Try to keep at least one knee bent during sleep. Many women find it helpful to sleep with a pillow between the knees. It is also good to place a pillow under the belly or sleep with a body pillow.

Proper Lifting – Lift as little as possible. Don’t be afraid to ask for assistance. If you have to lift small objects, don’t bend at your waist. Squat and lift using the legs.

Proper Gear – Wear shoes that have arch support and low heels. Maternity pants have supportive waist bands that sit low. There are also maternity support belts available.

Soothe a Sore Back – Heat is the best thing for a sore back. Place an electric heating pad behind your back while sitting or soak in warm water. Back rubs are always helpful or massagers you can easily maneuver yourself.

Stay Fit – You can alleviate back pain and possibly prevent it with regular exercise. Obtain your physician’s approval before trying walking, swimming or stationary bike riding to strengthen the back.

Pelvic exercises – While kneeling on knees and hands, keep the head aligned with the back. Arch spine upward pulling in the abdomen. Hold for a few seconds. Release back and abdomen muscles. Start out by repeating 5 times and gradually work up to doing 10. Stretching exercises may be helpful as well as recommended by your physician.

Complimentary Treatments – Some women may receive relief from acupuncture or chiropractic treatments although there is no supporting data for the effectiveness of these treatments for pregnant women.

Before pursuing these types of treatment, consult your physician about the back pain to be sure there is no underlying condition contributing to it.

Pain Relievers – Acetaminophen is considered safe to ingest while pregnant and works well for most women. Tylenol and other over-the-counter pain relievers with acetaminophen as the active ingredient are available just about anywhere. You should always check with your physician before taking any medicine while pregnant.

Although back pain while pregnant should be expected, it should not be ignored. A backache that is in the lower back and feels dull may be an indication of early labor.

Get Rid of Back Pain during Pregnancy

Severe pains in the back with or without vaginal bleeding may indicate a serious problem and should be checked by your physician. Err on the side of caution when experiencing back pain and check with a physician as soon as possible.

Pregnancy and Back Pain

Most pregnant women generally agree on one point – that back pain is definitely a health concern at some point during their pregnancy. In fact, it is estimated that 50 – 80% of all pregnant women experience anything from mild to acute pain that interferes with normal daily living. It usually begins around the 5th to 7th month of pregnancy, but may begin earlier, particularly if a woman was prone to back pain before pregnancy.

How to alleviate back pain pregnancy

Back pain may cause a pregnant woman to experience lost or interrupted sleep, significant time off from work, an inability to engage in normal activities or even confinement to complete bed rest. Many times, regular health care providers counter back pain complaints with the comment. “Well that certainly is normal,” offering few solutions and very little compassion.

What can you do to alleviate back pain during pregnancy?

  • Watch your weight gain – 25-35 pounds (10-15 kg) is considered fairly normal for a normal pregnancy
  • Exercise to strengthen the muscles in your neck, back and abdomen; try yoga or Pilates
  • Rest as often as possible; use a body pregnancy pillow to help with additional support
  • If you sit at a desk job, practice good posture and use a footstool
  • Most importantly, get adjusted regularly!

Many women, particularly those who suffer from sciatica, find they receive the greatest relief from regular chiropractic adjustments. A Swedish study found that spinal adjustments, particularly of the sacroiliac (hip) joint, offered significant long-term pain relief in 70% of those studied and short-term relief (several days) in the other 30%. Chiropractic adjustments are a safe addition to regular pre-natal care and many chiropractors have special tables to accommodate the needs of their pregnant patients.

If you or a special someone are pregnant, consult one of our member chiropractors and find out how chiropractic care can help make pregnancy and delivery easier and faster!

Not a member yet? Register now and get started.

Home » How to Alleviate Stress During Pregnancy

Being a mother is one of the happiest and most fulfilling experiences that a woman could ever live. However, the pregnancy period is not without its challenges, especially in today’s hectic world, when even the most relaxed person can feel overwhelmed by social and professional responsibilities. Keep in mind that being stressed constantly during the nine months of pregnancy can affect both you and the baby, so try to follow these simple steps to relieve stress and create a perfect environment for your baby to develop.

How to alleviate back pain pregnancy

First of all, one of the safest and most effective ways of relaxing is to do light exercises. Don’t exaggerate, because the purpose is not to lose weight or tone your body. Talk to a professional about the recommended amount of effort you can make and in the last months of pregnancy, when you experience back pain and cannot work out, consider Melbourne pregnancy massage. Measure is very important when doing exercises, so make sure you don’t overwork yourself and stick to gentle exercises. Secondly, rest is essential when coping with stress. If you’re an active women who normally spends a lot of time at her job, you might start feeling exhausted. You should not stop working altogether, but you should try to maintain a healthy balance. Avoid late night shifts and take breaks from time to time. Companies have to respect certain regulations when their employees are pregnant, such as shorten the work schedule, provide fresh water and others. Make sure you find out what rights apply in your country and talk to your superiors about them.

Listening to music is another great way of alleviating stress. In fact, some doctors even talk about a potentially positive influence that music has on babies. A proper diet is also essential. Eating foods rich in omega-3 fatty acids can help eliminate depression and stress and provide your body with the right nutrients to promote healthy fetus development. Some therapists suggest getting in touch with your spiritual side and trying meditation. Take a few minutes every day to listen to soothing relaxation music, preferably in a natural setting and escape the hustle and bustle of urban life. Feeling a bit anxious is normal, so you should not feel weird because of this. Talk to your partner or your family about this, because communication is very important and can help you feel better. Last, but not least, talk to your GP if you are experiencing abnormal stress levels on a daily basis and cannot focus on simple everyday activities.


How to Get Rid of Back Pain during Pregnancy

How to Alleviate Stress During Pregnancy