Pregnancy Back Pain – How To Get Fast Relief!
Pregnancy back pain will often seem to be the worst of all the many aches and pains you will suffer during maternity. As maternity progresses, it seems that no matter what you do you just can’t find any pregnancy back pain relief. It hurts when you walk, when you are sitting still and even when you are trying to sleep.
You are not alone. Over three quarters of expecting woman will suffer from varying degrees of maternity back aches. Looking for severe back pain relief, while avoiding drugs becomes almost an obsession!
The problem is that as you start growing larger, your posture is dramatically altered, and your center of gravity shifts to new areas – that your back and abdominal muscles have not been developed to deal with.
Couple your new center of gravity with the off-balance extra weight you are carrying and it causes your back, muscles and joints to all be under more pressure. Our lower back (the lumbar region) is the area that supports all of our body’s weight bearing movements but it hasn’t been developed for this!
Your back muscles, now under constant strain, will be forced to work harder, eventually getting tired and becoming weaker.
Unfortunately, as your maternity progresses your pregnancy back pain is very likely to get worse. You will need to find exercises and solutions to ensure that your back pain does not become chronic. According to CNN.com, “More than 50 million Americans deal with chronic pain, at a cost of more than $100 billion annually.” After delivery, you will want to concentrate all your energies into care of the little one, not your back!
It may be too late to prevent Pregnancy Back Pain…
If you are reading this article, it is probably too late to do much in the preventative realm. However, if you are not yet pregnant, or are still in the early stages, doing some intense back and abdominal muscle strengthening exercises would help.
A daily program of back stretches to increase flexibility – and weight training, endurance exercises to increase strength – think like a muscle builder – would go a long way to making your pregnancy more bearable. Don’t forget your abdominal muscles! They help support the weight so the lower back doesn’t have to do it all.
Obviously, check with your doctor before starting any exercise program. particularly if you are already pregnant.
Types of Pregnancy Back Pain…
There are two main types of pregnancy back pain that you will endure during your pregnancy, these are lumbar and posterior pelvic pain. Both are incredibly uncomfortable, and can cause you to have many sleepless nights.
And, both are made worse (or better) depending on your posture!
Although standing upright may seem like a huge task as your belly grows, maintaining a good posture can ensure that the pressure is removed from your back. Be very conscious of your posture. Don’t slouch. Your mother’s advice to sit and stand up straight was never more important than now!
Standing up straight will allow your body to realign, and your muscles will naturally stretch, and feel better. You will be surprised how much better your back feels even performing something as simple as this.
Pregnancy Back Pain Exercises…
There are many different exercises that you can continue to perform all the way through your pregnancy. Stretches, lunges, and torso twists can be done, although they may take you longer, they are well worth the effort.
While exercising, take care that you are doing the movements smoothly and gently. Don’t jerk, or bounce your body into position. Slow and steady is not only safer but works better too! In other words, stretch, don’t tear your muscles. Highly recommended!
Caution when lifting… even lifting the smallest of items needs to be done correctly, and with great care or you may cause yourself an injury.
Your position while sleeping may change during your pregnancy, and you will find that sleeping on your side is far more comfortable. Putting a pillow between your legs will help relieve some of the pelvic and sacral pressure.
Massages and back rubs are great! If you have a willing partner these can be done often. Massages will get the blood flowing through the muscles and release your body’s natural endorphins. Endorphins are very effective pain killers! (That’s why you feel so relaxed after a massage!)
Keeping active is essential during your pregnancy not only for your back pain, but also to keep you healthy. It is tempting to avoid moving around too much if you’re back hurts, but keep active, it is worth it.
Swimming is a great exercise to do for pregnancy back pain and general fitness. It can ensure that you are keeping fit, and your lower back muscles will be used, but with less strain since the water is helping with the extra weight. Hot tubs are a different story and should be avoided or used sparingly.
Walking is another very low impact, high result exercise that you can do with ease.
Pregnancy Back Pain – Changes…
There are several different factors that you will need to change when you are experiencing pregnancy back pain, and even something as simple as changing your sitting position often can help with the lower back pain.
You should try to avoid high heel shoes while pregnant, (actually, from a back pain perspective… it’s a good idea to avoid them even when not pregnant!) and ensure that you remain in the best posture possible.
Try not to sit for prolonged periods, get up and move as much as possible during the day. If you are careful during your pregnancy, and ensure that you are aware of what triggers your pregnancy back discomfort you will be far better off in the long run.
Although your life should not change drastically, if you remain fit, healthy, and well stretched, the levels of pregnancy back pain you have will be decreased significantly.