Pregnancy back pain during some stage of pregnancy is practically unavoidable. It is estimated that 2/3rds of pregnant women will feel pelvic and back pains by their 36th week. As the baby grows and becomes heavier, more pressure is placed on the back to support the mothers growing abdomen. Another contributor to back pain is the position of the growing baby in the womb. There are even more factors that can cause back pain in expecting mothers. Over exertion and stress can be major factors, besides being unhealthy for the baby. While most back pain resolves itself several months after giving birth, some back pain can be prevented altogether.
Hey, Take it Easy!
Take frequent breaks and get plenty of rest. This doesn't mean that you have to become a couch potato, but you should take more time to rest and relax. Put your feet up, grab a cup of your favorite decaffeinated soothing drink and take it easy now and then. Try to lie down once in a while and, if at all possible, try to minimize activities that put stress on your back. While at work, do not sit for too long and when you are sitting, a great idea is to place a pillow behind the small of your back.
Exercise Regularly
Exercise can actually help with back pain and can help to strengthen the muscles in the back. Yoga is a great exercise for this purpose. Walking is great, but you need some strengthening and stretching exercises as well. Ask your friends if they know of any pregnancy exercise classes and pregnancy yoga. If classes arent your thing, you can find several pregnancy yoga and pregnancy exercise DVDs. Just make sure that you check with your doctor before you start any exercise program. Once he gives you the green light, though, go for it.
Eat Right
You would think that this would be common sense. Eating right can help in many ways. First, eating healthy will help you from gaining additional weight. The less extra weight you are carrying, the less pressure you have on your back. Second, healthy eating helps your body ward off illness and actually helps it cope with pain more efficiently. Finally, drinking plenty of water will keep your kidneys working properly, which can create another type of lower back pain. Healthy eating is better for you and better for your baby.
Find a Pregnancy Girdle
The term, "pregnancy girdle", has an ominous sound, but it can be a pregnant mothers best friend. It is designed to be worn under your clothing, much like a traditional girdle. But it is designed to better support and lift your stomach so that pressure is taken off of the back. You can pick up a pregnancy girdle at many maternity shops. You can always give it away to someone else for their baby shower after your baby is born.
Monitor the Stress
Stress alone can cause lower back pain. Try to relieve your stress, even if it is for just a few moments daily. Set aside 'mommy time' each day so that you can decompress, relax and refresh. Meditate, take a warm bath, listen to soothing music, anything that helps you relax. You will be surprised at how helpful just 10 minutes or so a day of this activity can be in relieving your stress.
Even though pregnancy is a thrilling and miraculous time, it is also one that is fraught with discomfort. Many women experience a variety of symptoms such as frequent urination, indigestion or heartburn. Back pain during pregnancy is another discomfort you will have to put up with but there are ways you can help to alleviate it.
What You Can Do at Home and at Work
Getting plenty of rest on a firm mattress will help to ease back pain during pregnancy. Good posture and eating a healthy diet will go a long way as well. If your job demands that you sit for long periods then you should find out about ergonomic chairs that will help you to sit up straight. You may also want to look into ergonomic keyboards for your computer as well. Often the company will pay for this, but if not, you will find the investment was well worth it as it will ease the worst of the pain.
If you have to stand up for long periods of time be sure you take frequent rests so that pressure is taken off your legs and back. If you routinely participated in an exercise routine before becoming pregnant, keep at it though you may want to take it at a lighter pace. Walking or swimming is an excellent choice for exercise when you are expecting and can do a lot to ease back pain during pregnancy.
If you must lift objects no matter how heavy, be sure that you utilize the proper lifting techniques. Avoid lifting heavy objects. Ask your partner to do it for you while you are pregnant even if you think you can do it on your own.
Those that experience back pain during the earlier part of their pregnancy can take heart as it will usually dissipate during the twentieth week or thereabouts. If you are experiencing severe or chronic back pain during pregnancy, be sure to speak to your health care advisor as there may be more going on than just pregnancy symptoms.
Later in the Pregnancy
As the baby grows rapidly and your uterus becomes enlarged, back pain will be plaguing most women at the end of their pregnancy. If you have younger children at home, avoid lifting them too often if at all. If you must, be sure you squat and then bend at the knees and do the lifting with your legs. Noting when your back pain becomes most discomfiting can also help you to make some changes during certain activities that can relieve the worst of it. You may not be able to utilize common back pain medication during your pregnancy, but you can ask your health care provider for some tips for managing back pain during pregnancy.
Before you know it the baby will be born and all the discomforts you experienced during the long weeks of pregnancy will quickly be forgotten. A little back pain as compared to the beautiful babe you hold in your arms will be well worth it.
Both Spencer Hunt & Steven Magill are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
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