It is no surprise that when a woman has toddlers and young children, the every day stooping and bending can aggravate our bodies and cause pain and stiffness, particularly in the lower back.
Women deserve a significant amount of credit for the physical (and sometimes mental!) pain they frequently endure. It can afflict them during the long months of pregnancy and can still be prevalent during the menopause years.
Back pain during pregnancy is mainly attributed to the excess weight gain that causes women to maintain their posture in a whole new way. Even walking takes on a new stride. Plus, the hormonal changes are creating a relaxation effect in the muscles and in the ligaments all over the body.
There are simple ways to alleviate the back pain associated with pregnancy. According to www.mayoclinic.com/health/pregnancy, it is essential to practice good posture. As the baby grows, the woman’s center of gravity moves forward. When the mother tries to compensate to avoid falling forward, she can cause strain in her lower back. To avoid this problem, tuck the buttocks under, pulling the shoulders back and downward, and then stand as straight and tall as possible.
When sitting, it is best to keep the feet slightly elevated. Either find a chair that helps to support the back or place a small pillow behind the lower back. Be sure to frequently change positions.
When in bed at night, avoid resting flat on your back. Sleep on your side. It can be beneficial to place a pillow between the knees or to perhaps even use a full body pillow.
Take precautions when lifting anything of appreciable weight and size. Squat down and lift with your legs. Avoid bending at the waist and lifting from your back. This is no time to be super woman, either, although we all are! If you think something is too large or too heavy, ask for help. You, and your back, will be glad you did!
Pregnancy is not the time to show off those fashionable high-heeled shoes. Go for comfort and find shoes with good arch support. Make sure the maternity pants you wear have a low supportive waist band.
Applying heat to your back with a soak in a warm bathtub works wonders. Even a heating pad will do. It is acceptable to alternate ice packs with heat. For even better results, as someone to massage your back for you.
Regular exercise is another great way to alleviate or even eliminate the pregnancy-related back pain. Once you have secured permission from your physician, engage in daily walks, swimming, or riding a stationery bicycle.
According to the Mayo Clinic web site, while it is safe to use acetaminophen (Tylenol) during pregnancy, you should avoid taking aspirin and ibuprofen (Advil, Motrin). Be sure to check with your doctor before taking any type of medication to treat your pain.
Now that you have made it through any pregnancies and are raising children, you may be faced with another round of that dreaded lower back pain. Menopause and perimenopause can trigger this unwelcome event once again.
Back pain in women between the ages of 30 and 45 is a chief concern, according to Dan Futch, D.C. on the web site www.perimenopausesupport.com. Along with the gray hairs, some wrinkles, and even some excess pounds, the back pain joins the group. You may start noticing small twinges of pain. By the time you are in your 40s, arthritis and other types of natural degeneration can invite themselves in.
One of the leading causes of back pain during these years is stress. Stress can create a host of physical symptoms within our bodies, and back pain is definitely one of them. When we are stressed, our muscles tighten, which can provoke pain in the back or in the neck. Studies have shown that the earlier in life one experiences great amounts of stress, the risk of experiencing back pain later on nearly doubles.
Other causes of back pain during the perimenopause window can be introduced by endometriosis and menstrual cramps. The perimenopause support web site went on to note that slipped discs, pinched nerves, sciatica, and arthritis are all on the menu of back pain culprits.
One of the best ways to deal with back pain during these times is to get regular exercise, once your doctor approves a program that is right for you. Physical activity will greatly reduce your overall stress level and help you to avoid unnecessary weight gain. Both stress and extra pounds put pressure on our bones and on our joints. Even mild stretching can relieve some of that back pain.
Just remember, when back pain makes its way into your life, it is good to know that there are so many available resources that literally “got your back!”