Since back pain during pregnancy is not 100 percent preventable. You may be able to relieve the discomfort yourself by following these tips:

Massage or apply compresses to relax the muscles. You may use a back massage by applying a massage oil and massaging gently to relax the muscles or use a hot water bag to relax the muscles more, allowing blood to flow to the muscles more easily and reducing the pain.
As for cold compresses, they cause blood vessels to contract, causing a feeling of numbness in the painful area. Cold compresses are use in cases of acute pain. After that, mothers can switch to hot compresses.
Adjust your posture appropriately. Wrong walking, เล่นเกมคาสิโน UFABET ทันสมัย ฝากถอนง่าย, standing or sleeping postures are one of the causes of back pain for pregnant women. This is because the mother’s center of gravity shifts from the original, causing the body to lose balance. Adjusting your posture to avoid harming your back health is important. There are many ways to adjust your posture, such as:
- Sleeping position : Sleep on your side instead of on your back. Use a pillow under your head only, not your shoulders. Bend one or both legs or insert a pillow between your legs while sleeping.
- Sitting position : Sit in a chair with a backrest, armrests, or one that is specially design for back health. Use a pillow or towel to support your back while sitting in a chair, or sit up straight and rest your legs on a footrest.
- Standing posture : Stand up straight with your head straight and your chin raised. Do not tilt your head forward, back or to the side. Let your shoulders hang back without straining. Lift your chest, tighten your abdomen without tilting your pelvis forward or back. Do not strain your knees and place your weight evenly on both feet.
Stretching exercises.
- Stand up straight with both hands clasped together in worship.
- Lift your right leg up, place the sole of your foot on the base of your left leg, open your knee and hip.
- The left foot supports the weight of the body, the knee is slightly bent, the stomach is pull in, the hips are pull in, the chest is open, the shoulders are open, the body is straight, the hands are clasp together.
- Stretch your arms above your head, parallel to your body, or clasp your hands together. Hold the position for 3-5 breaths.
This pose strengthens the muscles of the thighs, calves, ankles and spine, improving balance and reducing back pain.