One of the worst complaints of pregnancy can be the back pain that occurs. It is therefore necessary to know what you can do to reduce the pain so that you can enjoy your pregnancy as much as possible.
It is not surprising that back pain occurs when you consider all the changes that a pregnant woman’s body goes through during the nine months. Your ligaments, muscles, and sacroiliac joints become more lax in preparation for the baby to pass through the birth canal. Your belly continues to grow, causing your center of mass to change and your spine must compensate for this.
Pregnancy can be such a short period of time in the lives of most women. As a result, you want to make sure that back pain does not interfere during this time.
Watch your posture – As previously mentioned, your center of gravity changes. In fact, it moves forwards.
Therefore, to keep you from falling forwards, you have to pull your back backwards. This can result in pain to your lower back. Be sure to stand up straight, and make sure you move your shoulders backwards. High heels should be avoided during pregnancy as well as they are never good for lower back comfort, especially when pregnant. As well, the laxity of your ligaments and muscles increases the risk of injury, so high heels are definitely not a good idea.
Do Not Sit or Stand For Extended Time Frames – Even when you’re not pregnant, it is a good idea to change your positions frequently. When you are pregnant, it becomes that much more important. If you need to stand in the kitchen while making meals, back pain can be relieved or decreased by placing your foot on a small footstool as you work.
Lift With Your Legs, Not With Your Back – This sounds like a simple concept, but many people still do it wrong. It can help to strengthen your quadriceps muscles in your thighs. You know that you are relying on your legs for lifting when you bend at your knees and not at your waist.
Get a Massage – from a licensed massage therapist. Massage therapy can do wonders for back pain, as the therapist can work on the muscles that are causing you pain, as well as provide you with a home stretching exercise program to control the pain until your next visit. If you cannot afford to go to a massage therapist, simply getting a back rub can make a huge difference.
Find a Pregnancy Massage Therapist – you want to find someone who is licensed to practice in your state or province. Make sure to ask for a home stretching program for your back and pectoral muscles, as well as exercises that you can do to strengthen your quads muscles too.
Do Back Stretches – a healthcare professional may be able to provide you with very specific exercises, but here is a description of one that may help you. Kneel with your hands and knees on the floor, and then pull your stomach inwards and arch your back.
Support Your Belly When Sleeping – When pregnant, it is not recommended that you sleep on your back. Instead, you need to sleep on your side, but you need to ensure that you have proper support for your belly. Doing so also ensures that you have proper alignment of your spine. There are different types of body pillows specifically designed for pregnant women.
In summary, back pain is a common symptom experienced by pregnant women. However, there are steps you can take in order to reduce the pain, and get on with enjoying your pregnancy.
Don’t suffer with back pain throughout your pregnancy! Find out many other tips and information on pregnancy by visiting the Pregnancy Body Pillow site, and learn more about a pregnancy pillow that most suits your needs.