How To Deal With Back Pain During Pregnancy

Get A Referral From Your Ob/gyn For Chiropractic Care

After every chiropractic adjustment during pregnancy, I felt like I could breathe again and my entire body felt so happy!

I went to a chiropractor at least as often as my OBGYN appointments. So when my OBGYN appointments were 4 weeks apart, I was going to the chiropractor every 4 weeks. Once my OBGYN appointments were down to once a week, I went to the chiropractor once a week.

Find a chiropractor that is Webster Certified or specializes in prenatal treatment.

TheInternational Chiropractic Pediatric Association has a helpful search engine to find a certified chiropractor. I found lots of information on their website about the Webster technique as well.

Honestly, thats why I say ask your OBGYN for a referral. You can be injured by an inexperienced chiropractor due to the high amount of relaxin in your body .

Get a good referral, and dont be afraid to invest in quality care. For me at least, it was worth every penny.

Reasons For Back Labor Pain

The main reason for back labor pain causes because of the babys position. The position such as occiput posterior causes pressure from the baby head to the mothers sacrum that is the tailbone. This results in discomfort during labor. The odd position of the baby is not the only cause of back labor pain. The irregular menstrual cycle also relates to back labor pain.The regular walking, swimming, squatting, sitting on an exercise ball, pelvis tilt, sitting backward on the toilet will significantly help to reduce the back labor pain. The other ease methods to control the back pain include a warm bath, hot water bottle rolled on the back, use of tennis ball, and hollow rolling pins are helpful in reduction.

Tips On How To Deal With Lower Back Pain During Pregnancy

When youre pregnant, the chance of you having to deal with lower back pain are up to an estimated 50%. That is about the percentage of women in the US that have a significant backache during their pregnancy at least once.

Even when the pain in your lumbar region only lasts for a day or two one of the problems women face is that doctors usually only recommend paracetamol as a pain relief medication.

Here are seven ways you should consider when you are suffering from lower back pain during pregnancy:

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Try To Maintain Good Posture

Pregnant women and parents are especially susceptible to back pain due to their additional weight. Poor posture is one of the leading causes of back pain, yet it is often overlooked as a potential solution. By maintaining good posture, your spine can bear the weight of your body more evenly, which may help to reduce pain.

Additionally, good posture helps ensure that your muscles are working efficiently, preventing further strain on your back. If you are struggling with back pain, pay attention to your posture and look for ways to improve it. With a little effort, you may be able to find relief from back pain and improve your overall health.

The 5 Easy Ways To Lessen Back Pain During Pregnancy

Back pain is a common pregnancy symptom, affecting up to 80% of pregnant women. For many women, back pain is a mild nuisance that can be alleviated with simple home remedies. However, for some women, back pain can be severe, making it difficult to perform everyday activities. If you are struggling with back pain during pregnancy, there are several things you can do to find relief.

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What Happens To Your Back During Pregnancy

During pregnancy, changes to your hormones cause the ligaments in your body to relax and stretch to prepare you for labour.

This can put a strain on the joints of your lower back and pelvis, which can cause backache. The weight of your growing baby also puts extra strain on the arch in your lower back.

What Can You Do

Some back pain can be prevented:

• Try using proper body mechanics. For example, if you need to pick something up, squat down, bending at your knees and keeping your back straight. Avoid bending over from your waist.

• Use good posture when sitting or standing and do back-strengthening exercises. Ask your healthcare provider about back exercises that are right for you.

• Avoid activities that strain the back, like lifting and moving heavy objects.

• Wear shoes that provide good support.

• Sleep on your side with pillows between your knees for support.

• Apply heat, cold, or massage to the painful area.

• If you are having discomfort, talk with your healthcare provider. Back pain relief may need rest, supportive garments, or other types of treatment.

Prevention and treatment of back pain are important to avoid injury and to decrease the chance for long-term or chronic back pain. Because back pain in pregnancy can be a symptom of more serious problems, like preterm labor, always talk with your healthcare provider if symptoms are severe or last longer than 2 weeks.

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Pregnancy And Personal Injury

It goes without saying that the joy of learning you are pregnant knows no bounds. Whats more, as a pregnant woman, you would always wish for the safety and good health of yourself and your baby. However, not all expectant women are lucky. Sometimes an unexpected accident happens that can endanger both the precious lives. If you know of any friend or loved one who is pregnant but got unfortunately injured by causes such as the following and by the negligence of another, do encourage her to get legal support at the earliest:

• a car accident
• slip and fall at the workplace or anywhere else because of a slippery floor or other reason

The lawyer would be able to apprise your friend or loved one of the personal injury law facts pertaining to her particular situation and guide her to getting a fair compensation.

Taking Rest And Applying Heat Therapy Can Help Heal Sore Tissues

Taking short periods of rest during the day helps ease muscle spasms and relieves acute pain. While taking rest, keeping both feet elevated can help bend the hips and decrease the curvature in the lower spine.2

Using a heat patch in the lower back area and/or rear pelvis can help reduce soreness, decrease muscle spasm, and improve blood circulation. The heat source must be used for 15 to 20 minutes at a time and be of a tolerable temperature. Placing a barrier, such as a towel, is advisable to avoid burns.

Watch:Video: 3 Easy Exercises for Back Pain in Pregnancy

Maintaining an optimal level of function throughout your pregnancy and having the least amount of discomfort are the main goals of treatment for back pain during pregnancy.

Physical therapy encompasses postural modifications, back strengthening, stretching, and range-of-motion exercises. Appropriate physical therapy and exercise for pregnant women instructed by a trained therapist can help strengthen the soft tissues and muscles around the lumbar spine .2

• Flexion exercises help make the abdominal muscles stronger, improve core strength, and decrease the lumbar curve.2
• Extension exercises help increase strength in the paraspinal muscles that provide stability to the spine.2

Physical therapy and exercise to reduce back pain in pregnancy include low-impact options, such as pelvic tilts, knee-to-chest stretch, straight leg raise, curl-ups, side-lying leg raise, and the Kegel exercises.2

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What Can You Do About Back Pain In Pregnancy

“I have a very holistic approach,” says physiotherapist Honorata Dziel. “Prevention is the key, and you should start strengthening your core muscles even before you get pregnant. Once you’re already pregnant, the pelvis widens, and much of the force moves to the joints, so it’s impossible to do all the exercises that you did before pregnancy.”

stabilisation of core and Kegel muscles,

pool,

walks.

Avoid potentially dangerous activities that may cause you to fall on your belly. This applies to both rollerblading and running. As regards running, consult a doctor, because if you used to run regularly, your gynaecologist may give you the green light to continue .

During pregnancy, you should also avoid some massage, because there’s a high risk of cramps. That’s why the best option is to consult a physiotherapist who specialises in looking after pregnant women. However, we know what real life is like, and that this isn’t always possible. That’s why we’re going to show you several methods to ease discomfort during pregnancy.

“I have patients come to me for acupuncture. It brings quick results women get rapid relief, particularly in the pelvic and buttock region,” says physiotherapist Honorata Dziel.

Two positions to relieve your back

Watch the episode, in which the physiotherapist shows how to correctly do exercises for a sore back.

Never Forget Exercise And Good Posturing

Nothing can take the place of practicing a good posture in preventing and managing back pain. From simple acts like holding your chest high and standing and sitting up straight to practicing exercises like low backstretch and yoga under the supervision of an instructor can help to straighten the spine and relieve the pressure the abdomen places on the spine.

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Find Relief In Other Ways

stress reduction activities such as yoga, tai chi, or deep breathing may help you deal with your back pain.

reading a book that is at an appropriate reading level can also provide some relief to those who are pregnant and have lower back pains.

take time for yourself each day to stop working whether it be lying down, listening to music, or doing something soothing like taking a warm bath.

Treatments For Back Pain In Pregnancy

More good news: Unless you had chronic backaches before you got pregnant, your pain will likely ease gradually before you give birth.

Meanwhile, there are many things you can do to treat low back pain or make it rarer and milder:

More tips:

• If you need to pick something up from the ground, use your legs to squat rather than bend over.
• Don’t wear high-heeled shoes. Choose low-heeled shoes with good arch support. Remember, as hormones loosen joints, you may need to buy a larger shoe size.
• Don’t sleep on your back.
• Wear support hose.

If your back pain persists, you may want to consult your doctor to see what else you might try. Be sure to consult your doctor before taking pain medications. Acetaminophen is safe for most women to take during pregnancy. Aspirin and other nonsteroidal anti-inflammatory drugs such as ibuprofen or naproxen are not advised. In some cases, your doctor may recommend other pain medicines or muscle relaxants that are safe during pregnancy.

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How To Deal With Back Pain During Pregnancy: A Guide For Moms

Moms-to-be with back pain during pregnancy often wonder how to deal with the discomfort. How can you manage your pain and still have a healthy pregnancy? How do you know if its safe to take medication? How can you get relief from those aches and pains without risking your babys health or harming the development of your unborn child?

The following is a guide for moms-to-be who are looking for answers on how to deal with back pain during pregnancy.

Avoiding And Easing Back Pain In Pregnancy

Try these tips:

• bend your knees and keep your back straight when you lift or pick something up from the floor
• avoid lifting heavy objects
• move your feet when you turn to avoid twisting your spine
• wear flat shoes to evenly distribute your weight
• try to balance the weight between 2 bags when carrying shopping
• keep your back straight and well supported when sitting look for maternity support pillows
• get enough rest, particularly later in pregnancy
• have a massage or a warm bath
• use a mattress that supports you properly you can put a piece of hardboard under a soft mattress to make it firmer, if necessary
• go to a group or individual back care class

You can take paracetamol to ease back pain while you are pregnant, unless your GP or midwife says not to. Always follow the instructions on the packet.

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Hot And Cold Compresses

To ease your back pain, you can try using a hot and cold compress on your back. Applying first hot and then cold compresses to the area that is sore, can lower the body temperature helping to constrict the blood vessels, reduce swelling and decrease inflammation in your muscles. However, make sure to consult a health professional such as your GP or midwife before trying this, because it is not safe to apply heat to certain parts of the body such as your abdomen whilst pregnant.

Strap On A Maternity Belt

If you have pelvic girdle pain around your middle lower back and hips, a maternity belt may relieve your pain. This support garment does the work of the ligaments, muscles and fascia of the girdle area, explains Richter. But, she cautions, it should not be worn all of the time, because those muscles will stop working and will need to be retrained after you have your baby. I usually recommend that clients wear them during more taxing activitiessuch as activities with lots of bending, lifting, walking or standingjust so theyre not in discomfort, she explains. And then I give them exercises to try and resolve the issue.

Mickeler warns against wearing the belts too tightly, which can contribute to pelvic organ prolapse. Because of this, its best to have a practitioner guide you on how to use one.

Read more:

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Path To Improved Well Being

There are several causes of back pain during pregnancy. These are due to changes that occur in your body.

Pressure on back musclesAs your baby grows, your uterus expands and becomes heavier. This puts added weight on your back muscles. You may find yourself leaning backward or arching your low back. The pressure can lead to back pain or stiffness.

Weakness in stomach musclesYour growing baby also puts pressure on your stomach muscles. This can cause them to stretch and weaken. Your stomach and back muscles are connected. Your back muscles have to work harder to offset your belly.

PosturePregnancy can alter your center of gravity. The way you move, sit, and stand can cause pain to your back and other parts of your body. A compressed nerve due to poor posture also can cause pain.

Pregnancy hormonesMany hormones change when you are pregnant for different reasons. Later in your pregnancy, hormones increase to relax the muscles and ligaments in your pelvis. This prepares your body for labor. If your muscles and ligaments become too loose, it can lead to back pain.

StressAnxiety and built-up tension can make your back muscles tight or stiff.

To help prevent back pain, be mindful of how you sit, stand, sleep, and move.

If you have back pain, these tips can help relieve soreness and stiffness.

Why Is Back Pain So Common In Pregnancy

One of the most common complaints during pregnancy is back pain. In fact, it’s estimated that more than half of all women experience some degree of back discomfort. Most back pain is related to the physical changes that happen during pregnancy, including hormones, changes in the center of gravity, and posture. Unfortunately, it typically gets worse as pregnancy progresses.

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Exercise The Pain Away

Staying mobile can really help with back pain as it keeps your muscles from getting too tight, says Cynthia Rebong, a midwife at Midwifery Care North Don River Valley and a yoga and Pilates instructor. Some forms of phsycial activity can become uncomfortable during pregnancy, but Rebong recommends swimming as a pregnancy-friendly way to keep moving.

Can a maternity belt solve your pregnancy pains? Mickeler suggests focusing on your glutes when you exercise. We have this anterior shift in the pelvis, and now were tucking our butt under, so our butts getting really tight, and super, super weak, she explains. And weak glutes can wreak havoc with your lower back because they force other muscles, like your hip flexors, to do the work for them. Mickeler says exercises like squats, lunges, glute kickbacks or bridges can all help support your posture by strengthening not only your glutes but your back, hamstrings and calves, which will help prevent back pain.

If you already have low-back pain, manual osteopathic practitioner Riki Richter, co-owner of Synergy Sports Medicine and Rehabilitation in Toronto, recommends doing squats against a wall, which will give you support at the same time as minimizing that lower back bend. She also suggests cat pose, which will help keep that low-back area flexible. And if you have pain around the dimples in your low back, butt, hips or pubic bone, choose fitness classes that dont involve forward bending, as that can be painful, says Mickeler.

How To Deal With A Sore Lower Back

You can use the following tips to help you deal with a sore lower back during pregnancy:

• Get in touch with Help To Moms about how to manage pain relief we have many different ways to relieve pregnancy pain
• Wearing support for your joints, such as wrist braces or knee wraps might be helpful since they take some of the pressure from your bodys weight off those areas.
• Getting enough rest is important too make sure that youre taking at least two-three hours per day away from work or tasks where theres lots of time spent sitting down.
• You may also want to try out different positions when working on desk duties so that it doesnt cause more strain on one side than another

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