Nobody enjoys back pains…
Back pains for expecting women are to be expected through some stages of pregnancy. An estimated two of every three pregnant women will experience pelvic and back pains by the 36th week. As the baby grows and becomes heavier, more pressure is put on the back to support the mothers growing abdomen. The babys position in the womb can also contribute to back pain. There are even more factors that may bring on back pain in expecting mothers. Stress and over exertion can also be major factors, besides being unhealthy for the baby. While most back pain resolves itself several months after delivery, some back pain can be prevented altogether.
Take it Easy
Enjoy breaks and get plenty of rest. This doesn’t mean that you have to become a couch potato, but you should take more time to rest and relax. Put your feet up, grab a cup of your favorite decaffeinated soothing drink and take it easy. Try to lie down once in a while and, if at all possible, try to minimize activities that put stress on your back. While at work, do not sit for extended periods of time and when you are sitting, a great idea is to place a pillow behind the small of your back.
Exercise Regularly
By strengthening the lower back and surrounding muscles, exercise can help better support the back and result in less back pain. Yoga is a great exercise for this purpose. Walking is great, but you need some strengthening and stretching exercises as well. Ask your friends if they know of any pregnancy exercise classes and pregnancy yoga. If you do not like the idea of going to classes, you can find several pregnancy yoga and pregnancy exercise DVDs, sometimes even for free at your public library. You should check with your doctor first before doing any exercises.
Eat Right
You may find that you crave for funny foods while you are pregnant, but it is very important that you eat healthy. First, eating healthy will help keep you from gaining additional weight. The less extra weight you are carrying, the less pressure you have on your back. Second, healthy eating helps your body ward off illness and actually helps it cope with pain more efficiently. Last but not least important, drinking plenty of water will keep your kidneys working properly, which can create another type of lower back pain. Your back and your baby will thank you for eating healthy.
Buy a Pregnancy Girdle
The term, "pregnancy girdle", has an ominous sound, but it can be a pregnant mothers best friend. It is designed to be worn under your clothing, much like a traditional girdle. But it is designed to better support and lift your stomach so that pressure is taken off of the back. You can pick up a pregnancy girdle at many maternity shops. You can always give it away to someone else for their baby shower after your baby is born.
Check your Stress
Like I mentioned earlier, stress can cause back pain. Try to relieve your stress, even if it is for just a few moments a day. Set aside "mommy time" each day so that you can decompress, refresh and relax. Meditate, take a warm bath, listen to soothing music, anything that helps you relax. You will be surprised at how helpful just 10 minutes or so a day of this activity can be in relieving your stress.
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