Relieving Back Pain In Pregnancy

Relieving Back Pain In Pregnancy

Women used to be told that they had to put up with a backache in pregnancy because nothing could be done about it. In fact, there are several practical measures that help relieve symptoms. You don’t have to put up with debilitating pain

The kind of back strain that tends to occur at this stage of pregnancy is a generalized back pain. Later in the trimester, you may develop more specific back problems, such as sciatica, pubic symphysis dysfunction are the sacroiliac joint pain.

First of all, make sure that your doctor identifies exactly what the problem is, the back is such a complex area that the pain could be due to any number of causes. It is not sensible to embark on a serious of treatments that are the best inappropriate, at worst dangerous.

By all means consider consulting an osteopath, but do make sure that you choose a trained practitioner. A skilled osteopath will relieve symptoms of a backache(or joint pain) by gentle manipulation and massage but you should never agree to undergo any realigning of a vertebra, especially in the lower spine by ”clicking” them back into place or using short, sharp manipulations.

Once your doctor has made a diagnosis, the back exercise designed for pregnancy may be helpful (some of them are shown here).

Protecting Your Back:

Because your bump now weights heavily, you may find that walking even short distances can pull on your abdominal ligaments or give you lower backache. Your pelvic ligaments are now under more strain than ever and, as they are more elastic than usual, it is inevitable that they complain when made to work harder. To protect your back when lifting and how to support your back while you sleep.

Strengthening Muscles:

Regular exercise will help build stronger back muscles and improve your posture and, as a result, support your spine and lumbar region and help reduce. If not prevent, back pain. Physical activity will also enable you to sleep better, as you will feel calmer in yourself, thanks to endorphins released during exercise, which have a slight painkilling and mood enhancing effect.

An Orthopaedic Belt:

An Orthopaedic Belt

Another practical way to reduce back strain is to buy an orthopaedic belt (these are usually advertised as maternity belts in magazines and on the internet). The belt is positioned just below your enlarging bump and straps around your pelvis with velcro fastenings. Wear it through the day and take it off at night. I remember how important may belt was to me at this stage in pregnancy. I was carrying twins, and am short(about 1.5m or 5ft 2in), which meant that by 26 weeks, I was feeling extremely unsteady on my feet and the backache was awful. As soon as I put on my belt, the relief was immediate. Why they are not recommended regularly for pregnant women is a mystery to me.

Back Exercises:

If your back is giving you problems, try some of the exercises below. They will help to strengthen the muscles that give support to your spine and pelvis and will keep you supple, which will be great benefits during labor. As always stop exercising. if you feel any discomfort, and if you are unsure about any specific exercise, ask the advice of an obstetric physiotherapist(contact him/her through your midwife or doctor).

  • Knee Hug: Lie on your back with your arms hugging your knees (make space for your bump)  to and gently roll a little from side to side to release tension in your lower spine and pelvis. This is very soothing for your lower back.
  • Spinal Twist: Lie on your back with your knees bent and feet together, arms out at shoulder height. Slowly drop your knees to one side, while turning your head to look in the opposite direction. Feel your spine twisting gently. Raise your knees back up and repeat on another side.
  • Spinal Relaxation: Lie on your back, with your knees bent, shoulder width apart, with your arms by your side. Push up on your legs so that your thighs, pelvis and back as far as shoulder blades are lifted off the floor. Lower your back down slowly, exhaling at the same time. Repeat five times.
  • Pelvis Tilts: Lying on your back with your knees bent, pull in your lower abdominal muscles, squeeze buttocks and press curve of your back into the floor. Hold for 10 seconds.(don’t hold your breath) and release slowly. Repeat five times, building up to 10.
  • Knees Squeeze : Lie on your back, with your knees bent and your feet together. Squeeze any object roughly the size of your clenched fist between the knees(such as a can of baked beans). Hold the contraction for 10 seconds and repeat 10 times, twice a day. Progress on to an object the length of your forearm(such as a roll of kitchen paper) only when the previous exercise is absolutely pain-free throughout the contraction. This exercise is particularly good if you are suffering from pubic symphysis dysfunction.

Key Back Stretches:

Spinal Stretch

  • Spinal Stretch Sitting down on bent knees, legs slightly apart to make way for your bump, stretch your arms out in front of you along the floor. Feel the stretch right along with your spine.

  • Cat Humps Kneeling on all fours, knees and arms shoulder-width apart, arch your back into a hump, clenching your buttock muscles and tucking your pelvis in. Hold, then release slowly until your back is flat again. Repeat five times

 

These minerals with supplements or dietary changes. When you get a cramp attack, simply flex the leg, calf or foot in the opposite direction. So if your calf gets a cramp, for example, stretch it out by straightening your leg and flexing your foot towards you as you simultaneously massage the calf area until the pain fades away. Although leg cramps are uncomfortable, they are nothing to worry about, since they are temporary ailments that will disappear after your baby is born. However, constant leg pain should always be investigated because of an increased risk of deep vein thrombosis (DVT) in pregnancy.

 

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