How can I prevent back pain during pregnancy?
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Dr. Mehmet Oz answered:Of all the pains in your life (in-laws don't count), back pain can be the most confusing. It's hard to pinpoint the cause, and even harder to figure out how to fix it. You can take many different paths in the course of preventing and treating back pain. Some ideas:- If you're slumped over a computer or curled up on a recliner, it may feel ok - at the time. But poor posture is simply an invitation for life-stopping back pain. No matter where you are, think about lifting your head up and back (as if a string is pulling the top of your head toward the ceiling). As you lift up, you relieve some of the tension in your spine.
- Stay active and exercise. Women who exercise regularly have the body strength and tone to help support their backs (and thus manage back pain) during pregnancy. I
- If you're craving some more passive comfort, you can try massage. It can help loosen up tight muscles that have become strained from the stress of carrying around all that extra weight.
- Sleep on your side with a pillow in between your legs.
- Use good form even when you aren't pregnant: That means squatting down to pick things up (rather than bending at the waist), sitting in chairs with good back support, even putting your foot on a stool if you're standing for long periods (to reduce some of the pressure on your lower back).
- Belly braces that fit like a girdle help your posture by elevating the uterus. They're available at maternity clothing stores or online.
- Massage in an over-the-counter ointment called Tiger Balm, which has been shown to relieve some muscular pain.
Find out more about this book: YOU: Having a Baby: The Owner's Manual to a Happy and Healthy Pregnancy
Of all the pains in your life (in-laws don't count), back pain can be the most confusing. It's hard to pinpoint the cause, and even harder to figure out how to fix it. You can take many different paths in the course of preventing and treating back... More -
Rick Olderman answered:To help prevent back pain during pregnancy, let's begin by bending your knees and allowing the spine to bend (flex) sooner than normal when bending forward. This allows your pelvis to flex forward more slowly and your paraspinal muscles to stretch sooner during the movement. When returning upright from bending forward, walk your hands up your thighs to help unload the weight of your upper body and maintain a flexed spine longer. As you return to a standing position, visualize the top of your pelvis tipping backward (into a posterior pelvic tilt).
To help visualize this, imagine that you have a tail, and "tuck it" between your legs. If you imitate this motion, your rear end will tuck underneath you into a posterior pelvic tilt. This helps flatten the spine. You can also "hollow out" your stomach by drawing your belly button in toward your spine. By doing this, your spine flexes and remains in flexion (flexed joint position) as you stand upright, which allows your vertebrae to stack up on one another rather than hinge at just one level of the spine. This will allow your paraspinal muscles to remain lengthened and distribute stress equally to all the lumbar vertebrae, rather than just the most mobile ones. These two changes should have considerable effect on your back pain.
Find out more about this book: Fixing You: Back Pain During Pregnancy: Self-treatment for sciatica, back p...
To help prevent back pain during pregnancy, let's begin by bending your knees and allowing the spine to bend (flex) sooner than normal when bending forward. This allows your pelvis to flex forward more slowly and your paraspinal muscles to... More -
Dr. Kathryn E. Walker of Intermountain Healthcare answered:To help prevent back pain during pregnancy, some tips that you can actually use are to avoid any heavy lifting and watch how you lift. Make sure you bend from the knees and are not leaning over, and try not to twist. Watch your posture. Make sure you're exercising and keeping things a little more limber. How you sleep can be very important. Support pillows can be very important. Also pregnancy girdles or support belts can sometimes be very helpful.To help prevent back pain during pregnancy, some tips that you can actually use are to avoid any heavy lifting and watch how you lift. Make sure you bend from the knees and are not leaning over, and try not to twist. Watch your posture. Make... More -
Boston Women's Health Book Collective answered:Most women have back pain at some point during pregnancy. The pain may be mild or severe, may be in your upper or lower back, or may be in your buttocks and radiate down your legs (a condition known as sciatica). Here are some strategies that may help prevent or reduce back pain:
- Exercise moderately. Moderate exercise - like walking each day - strengthens the back muscles, decreases muscle tightness and spasm, and keeps the joints in good position. Many women find swimming particularly helpful.
- Stretch regularly; this can include pelvic tilts.
- If you are having back pain during the day, do not lie in bed for long periods of time.
- When you do lie down, avoid lying flat on your back.
- Try sleeping on your side in a "nest" of pillows or use a body pillow in your arms and between your knees.
- Avoid sitting for long periods of time. If you work at a desk, get up frequently and move around. You may also find that sitting on a birthing ball instead of a chair works better for your back.
- Take care to use good body mechanics when bending or lifting. Bend your knees, squat, get close to whatever you are trying to lift, and hold the object close to your body. When in doubt, get someone to help you.
- If you have back pain, alternate applying heat and cold packs on the part of your back that hurts. Twenty minutes of warmth followed by 20 minutes of cold often helps. A heating pad on a medium setting is a good heat source. Bags of frozen peas make handy ice packs.
- Treat yourself to a therapeutic massage, if possible.
- Wear comfortable, low-heeled shoes.
- Try an abdominal supporter.
Most women have back pain at some point during pregnancy. The pain may be mild or severe, may be in your upper or lower back, or may be in your buttocks and radiate down your legs (a condition known as sciatica). Here are some strategies that may... More -
Dr. Heather Kipa-Joseph of Swedish answered:Almost all pregnant women experience backaches during the last half of the pregnancy. A heating pad and/or an ice pack can help ease the discomfort. Because of changes in your center of gravity as the baby grows, it is very important to practice good posture. Wearing low heels, sleeping on a firm mattress, taking frequent rest breaks during the day and shifting positions when standing in one place are all things you can do to avoid backaches. Exercising, such as swimming or prenatal yoga as well as professional prenatal massage can help.Almost all pregnant women experience backaches during the last half of the pregnancy. A heating pad and/or an ice pack can help ease the discomfort. Because of changes in your center of gravity as the baby grows, it is very important to practice... More
