Most pregnant women will experience some back pain. We accept it as a given since another person is growing inside of our body – which means extra poundage to boot. But did you know your hormones relax your muscles and ligaments to prepare your body for the extra stretching it will have to do? Well, it does. So that’s why I thought the Mayo Clinic had some excellent suggestions to manage or even prevent back pain all together.
Tips on Alleviating Back Pain
1. Always practice good posture - I know, that bump in the front of you seems to be in the way! But your mom was right. So, tuck in that butt, pull those shoulders back and down and stand up straight.
2. Do sit with care - Meaning, try to always sit with your feet slightly elevated. Choose chairs with lumbar support or bring your own pillow. If you have to stand, rest one foot on a low step stool.
3. Sleep on your side - Did anyone see J. Lo in the movie, Backup Plan? This tip reminded me of that scene with her body pillow. So yes, keep your knees bent, sleep on your side and place a pillow between your knees if you have to. Or don’t be afraid to use that full-length body pillow.
4. Wear appropriate pregnant women’s attire - That means low-heeled shoes. We’ve all cringed at seeing that seven-month pregnant lady wearing stilettos coming down the stairs. Yikes! Additionally, buy maternity pants which have a low, supportive waistband.
5. Heat, cold or rub - Different things work for different women – some use heat while some prefer heat along with cold. Soaking in a warm bath or a heating pad is a good option. But then there’s always the good old back rub.
6. Exercise - Staying fit seems to work when it comes to warding off intense back pain for many. Before you start exercising, especially if you didn’t have a habit of it previously, always consult with your physician.
7. Pelvic exercises - The Mayo Clinic lists this tip as an example of an exercise that relieves back pain. Try this: Kneel on your hands and knees with your head in line with your back. Pull in your abdomen, arching your spine upward. Hold the position for several seconds, then relax your abdomen and back. Repeat five times, working gradually up to 10. The Mayo Clinic also recommends asking your doctor for stretching exercises.
Although back pain is common, don’t pooh-pooh it as just something normal in pregnancy. You don’t have to be miserable. Try these tips as needed. On the other hand, please be aware of what kind of back pain you’re having. Is it low and dull? Consult your doctor because it may be preterm labor. Is it severe pain with vaginal bleeding or discharge? Then see your doctor immediately to avoid further complications.
Best in Health!
Source: Mayo Clinic
Dita Faulkner is a freelance writer who works tirelessly with families at risk in Tennessee.