A lot of women suffer from back muscle pain and back pain muscle spasms during pregnancy and a good number of these women find it difficult to move around especially during the last three months before giving birth. According to experts, back muscle pain during pregnancy is caused by a lot of factors. Some of the most common causes of back muscle pain during pregnancy are weight gain, stretching of the pelvis and the position of the baby.

Dealing with Muscles Pains

A lot of women gain at around 40 pounds during pregnancy and the extra weight can cause a lot of muscles strains especially around the back area. If you are pregnant, you should monitor you weight carefully and try to stay within your ideal pregnancy weight level. According to experts, women should only gain around 30 pounds during pregnancy so try to manage your diet to keep your weight down. This way, you can reduce the risk of intense back muscle pain.

In the event where you still gained a lot of weight despite your vigilance, you should see to it that you wear comfortable shoes most of the time and get a lot of rest. Flat shoes with soft padding can help reduce the impact of your weight on your feet. Moreover, wearing flat shoes help you keep good posture and avoid straining your back.

Good posture is very important to prevent back muscle pain so make sure that you do not lean back when you walk. Remember that when you lean back, you put extra weight on your spine so your lower back may hurt a lot. To avoid a lot of pain, balance the weight of your baby well and keep your spine as straight as possible.

Avoid lifting heavy objects or doing strenuous exercises during this period. Lifting heavy loads can cause back muscle pain so leave the lifting jobs to the other members of the family. When it comes to exercise, do only low impact exercises like walking, modified aerobics for pregnant women and yoga for pregnant women. Try to limit your exercise to just a few minutes at a time. As much as possible, you should exercise late in the afternoon when your muscles are more relaxed.

Try to get plenty of rest especially during the last three months of pregnancy. When resting, put some soft pillows and lie down in a comfortable position. Take deep breathes and let your muscles relax. Try to change your position frequently when lying down to avoid cramps.