- Back pain

Tips to Relieve Pregnancy Back Pain


Firstly let me congratulate you on being pregnant! If you are reading this article then you are probably one of the many women who suffer from back pain during pregnancy. Back pain is an extremely common symptom during pregnancy and is also one of the most disabling conditions for a pregnant woman. This article offers some tips to relieve pregnancy back pain and help you enjoy your pregnancy more.

Back pain normally occurs in the third trimester when the babies added weight causes an increase in strain on the back muscles. However, it is not uncommon to experience back pain earlier on in a pregnancy, especially if you have suffered from it before the pregnancy. Unfortunately, pregnancy tends to exacerbate any aches and pains prior to pregnancy.

The most common cause of back pain is the compression of the vertebrae caused by the abnormally curved posture adopted during pregnancy. In the upright position, most of the strain is supported in the muscles that run alongside your spine, the erector spinae muscles. This group of muscles is the main source of support for your spine and acts to hold your spine in its postural position.

Changes in posture experienced during pregnancy put added strain on these muscles. Tension in these muscles leads to stiffness and pain in the back, and can also cause compression of the nerves exiting the spine. This will affect your nervous system and cause an imbalance. An imbalanced nervous system is not a healthy state to be in especially when you are pregnant. Scientific evidence shows that any pain or anxious emotion experienced by the pregnant mother has a direct effect on the development of the fetus.

Here are some tips to help you relieve pregnancy back pain.

1. Pelvic floor exercises are very helpful for easing lower back pain and sciatica. With your back flat and knees up (feet flat on the floor), squeeze your pelvic floor muscles and hold for 10 seconds. Gently relax. Strengthening the pelvic floor muscles helps to support the lower back.

2. Use pillows and cushions to support your bump in bed. This prevents added tension on your back muscles.

3. Take care when getting in and out of the car, bed or bath. Avoid any sudden jerky movements that may cause muscle strain.When sitting, avoid crossing your legs and slouching. Try to sit as upright as possible. Use a small bolster cushion or a rolled up towel behind your back to support the spine.

4. Move little and often. Try not to take walks which are too long or tiring without a rest in between. Ensure you wear proper walking shoes when you go out walking. Try to avoid wearing heels.

5. Rest regularly by sitting on an exercise or birth ball. This takes the weight of the baby off your pelvis and holds it in a stable position.

6. Avoid carrying heavy bags on one shoulder. Balance out the weight you are carrying.

7. Avoid sports or exercises that put a lot of strain on your body. Swimming is a good exercise that supports your body weight whilst being very calming and relaxing. Stretching exercises help to ease tense muscles.

8. The most effective way of relieving pregnancy back pain is by releasing the tension in the muscles supporting the spine. This is done very easily and effectively using the Bowen Technique. Relaxing the back muscles provides immediate relief from back pain and also allows the nerves exiting your spine to be free of compression. The results are reduced pain and stiffness, increased blood flow and the re balancing of your nervous system.

The Bowen Technique is an extremely gentle, safe and simple technique that can be used and learnt by anyone. Because of its effectiveness and gentleness it is fast becoming the method of choice in treating pregnant mothers and babies.


Source by Carolyn Goh

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