Pregnancy can be an amazing, transformative journey, but its physical strain can often leave pregnant mothers struggling. Back pain is one of the primary complaints during pregnancy due to the extra weight, shifting center of gravity changes and pregnancy hormones. But there are plenty of ways you can care for your back during those nine months.
Reader's Roadmap
Why Does Your Back Hurt During Pregnancy?
First and foremost, what causes this back discomfort during pregnancy? For starters, consider weight gain, an expanding belly and hormonal changes as likely culprits. Relaxin, an anti-inflationary hormone released during pregnancy that loosens joints and ligaments to prepare them for childbirth, while simultaneously weakening its support system, plays its part. Couple this with shifting center of gravity changes or posture shifts and you have the makings for an uncomfortable experience. But there is always a solution.
Sleep Smart
Your sleeping position during pregnancy can have a dramatic impact on how comfortable and easy the rest of the night will be. To ensure the best results, it is recommended that pregnant women sleep on their left side with a pillow between their knees, to maintain spinal alignment. Investing in a pregnancy pillow can do wonders in providing cushion for both your back and bump, making sure you wake up pain-free.
Get Professional Help When Needed
When back pain persists despite your efforts, don’t hesitate to get professional help. A prenatal massage therapist, physical therapist or pregnancy chiropractor are all capable of relieving discomfort. But only those trained specifically in maternal care should be used.
Adopt a Pregnancy-Friendly Posture
Maintaining an upright posture has never been more important than during pregnancy. Avoid slouching and spread your weight evenly when standing or walking. Think of yourself like an upright stacking game, head, shoulders, hips and feet all stacked evenly. Avoid locking your knees, instead allow them to bend softly for better posture when sitting a chair that supports your back with or add a cushion as seating options. No more flopping onto couches all day long, please.
Learn to Bend and Lift Properly
Pregnant or not, improper bending and lifting practices should always be avoided. Squat with your knees while keeping your back straight. Use only your legs instead of your back when lifting things from shelves or children who love riding on your baby bump. Establishing this simple habit may save you from unnecessary discomfort when picking up items like dropped pens.
Exercise Your Way to Relief
Gentle exercise can give you great relief during pregnancy. Swimming, prenatal yoga and walking are great low-impact options that can strengthen your core and back muscles for greater support during this journey. Specific back strengthening stretches (such as cat-cow yoga poses ) may ease tightness while building flexibility. Strengthening core muscles also means less strain on lower back, helping you have an overall more enjoyable pregnancy.
Conclusion
Looking after your back during your pregnancy doesn’t need to be hard, mindful choices will do. From maintaining good posture and finding a pregnancy chiropractor, every gesture counts. Remember your body is accomplishing something incredible, so be kind to it and give it the love it needs. A happy back means a great pregnancy experience.