Prevent Back Pain During Pregnancy
Early pregnancy back pain is a normal phenomenon in early pregnancy. Most of the expectant mothers witness some degree of back pain during the early phase of pregnancy and this pain generally subsides after about 20 weeks. Back pain or spasm, which is reflected by stretching of muscles or burning pain in the left or the right side of the quadrant, is normally the result of the softening of the supporting ligaments and disks due to an increase in the progesterone hormone during the early phase of pregnancy.
Middle back pain during pregnancy is something that many women have come to accept as normal. Though not quite as common as lower back pain, it still afflicts a large number of women, especially in the later stages of pregnancy. Fortunately, there are some options for treatment for middle back pain. Middle back pain during pregnancy occurs primarily as the stomach expands and the growing baby inside starts pushing against the ribs. This pressure alone can be quite painful, but it is usually accompanied by some other problems.
Acupuncture is recommended once a month to help stimulate the mothers general health and to work on areas that need help or improvement. Points are stimulated to help the mother feel relaxed and less anxious, and to minimize the transmission of toxins from mother to baby. This is meant to make the baby stronger and more resistant to disease. During the last month of the pregnancy, it is recommended that the mother be treated on a weekly basis.
Massage for back pain during pregnancy can be used for several purposes. One thing it can accomplish is to reduce swelling in areas where fluids tend to collect. It can also gently work out tense and sore muscles. The key is to remember that big changes wont happen overnight. You will probably experience several massage sessions before you notice a lasting difference. But then the difference should be substantial.
The first exercise you can do is called a row. Place your feet slightly wider than your hips, bend your knees, and push your bottom out so you are in a squat position. Bend over from the waist so your torso is parallel to the floor. Using small dumbbells, perform a rowing movement, bringing the dumbbell up towards your ribs, and repeat this 6-10 times. Another exercise is squats. Place your feet slightly wider than your hips and turn them outward slightly.
Also keep in mind that hormonal changes can cause softening of tissues in your pelvic area, in preparation for the birth, and this can make standing and walking somewhat painful. From the start of your pregnancy, try to walk with your shoulders back, and try to avoid arching your back, even as your weight shifts forward. Try to avoid standing for long periods as well. Standing is an activity that often causes the most back problems during pregnancy.
To ward off the effects of osteoporosis, we’re advised to eat a healthy diet that fulfills requirements of calcium and vitamins and limits or eliminates alcohol, caffeine, and tobacco. It also helps to take part in lower-extremity exercises such as walking and back extension exercises to stabilize or slightly increase bone mass, improve balance, and strengthen muscles. Estrogen replacement therapies have also been found helpful in preventing postmenopausal bone loss.