Since quarantine started in March, many of us have been cooped up in our home when we were used to being active and social! When we ceased all that activity, and become nearly immobile, it did not help our bodies. This is especially true with our backs. 

If you’ve been experiencing back pain, especially while pregnant, during this pandemic then here are some tips to alleviate that pain. 


Don’t Be A Bed Bug

If you have back pain or are starting to have back pain you may think staying in bed and resting will help heal it. Or you may just not want to get up and “agitate” your back even more. Don’t do this! Laying in bed or sitting for a long time will lead to stiffness and increase your pain. 

According to Dr. Parikh from Hackensack Meridian Health: “Prolonged bed rest can amount to 1% loss in muscle strength a day.” To prevent this, try incorporating some exercises or tasks that get you up and moving. You could even set alarms or reminders throughout the day to remind you to get moving!

Pregnancy Tip: When you are sleeping, don’t sleep on your back: sleep on your side! Keep one or both knees bent to help with the discomfort. Pregnancy pillows are also helpful for back discomfort!


Stay Active & Streeeetttch

Maintaining or incorporating physical activity is very important to help with back pain, and it doesn’t have to be intense exercises. Just the act of standing and walking around helps with back pain! However, if you’re able to incorporate aerobic exercises, like jump rope or running, helps build strength in important areas like your hips and core. 

Stretching is also important, but you need to make sure you’re doing what is recommended to you by your doctor. This could be approved yoga stretches or specific moves recommended to you from your doctor.


Watch that Posture

No more slouching! Practicing good posture is a great way to prevent further back pain. Here are few tips: 

  • Elevate your feet to keep pressure from your back during long periods of sitting
  • Switch sitting positions periodically 
  • Use a pillow behind your lower back while sitting

Tip: Use heat or ice to help relieve pain and relax your muscles. 


When Should I Go See My Doctor?

You should see your doctor when the pain in your back is so painful that it’s severely affecting your day-to-day activities. If you’re feeling any symptoms below, you should go see your doctor:

  • Pain keeping you from sleep
  • Numbness below the waist
  • Chills
  • Fever
  • Incontinence
  • Weakness in your legs

If you suffer from back pain while pregnant, or if you have plans on getting pregnant you can contact Mt. Auburn OB-GYN on the best way to handle your back pain and other concerns while pregnant.