Upper Back Pain Exercises For Pregnant Women
Here are some ways to alleviate back pain discomfort during pregnancy:
Stretch your back muscles periodically
One of the ways to relieve pain is to do some stretching so that you can maintain a healthy posture. Whenever you feel a bit of tension in your shoulders, try to stretch them by placing one hand on top of the other and push against them while straightening up from being hunched forward. This should be done a few times a day. You can also try to do this exercise several times a day, even when you are at home or behind the wheel of your car.
Raise your legs from time to time
Another way to reduce back pain is by raising one leg up then holding it there for about 10 seconds before lowering it and raising the other leg. This should be done a few times a day for about five minutes each time.
Back Pain Is Not Accompanied By Abdominal Tightness
When youre in labor, the uterus is contracting. Though you may feel it in your back, the contractions wrap around from the front. If you are experiencing contractions and back labor, you may notice your belly tightening at regular intervals along with your back pain.
Regular back pain is not accompanied by abdominal tightness.
While these tips may help you distinguish between regular back pain and early labor signs, be advised that once labor progresses, if you experience true back labor it may feel very different. During your period of hard labor as opposed to early labor back pain may not let up like regular contractions, and you may feel a constant pain if you are experiencing back labor .
Keep This Statistic In Mind
Keep Changing Your Posture
Change your position often to avoid over-stressing your joints.
You can also practice improving your posture by following these steps:
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Consider Acupuncture Of Chiropractic Treatment
If youre really struggling to stay comfortable during pregnancy, it might be time to call in the professionals.
Chiropractors and acupuncturists have been known to help treat lower back pain during pregnancy, but make sure you clear these methods of low back pain treatment with your doctor. Never seek these treatments without the prior approval of your healthcare provider.
Maternity Belly Bands Or Comfort Belts Or Prenatal Cradles
Once you enter the third trimester, or, for some, even within the second or first, you see real growth in your belly size.
This can lead to strain on the lower back and may require extra support, throughout the day.
Enter the maternity belt, belly band and belly cradle. These are a variety of belts or tube-like garments that wrap around the belly and offer support to the lower back, pelvis, hips and abdomen and also give mild compression.
They also allow the mum to be to wear non maternity or pre pregnancy clothes longer as they give coverage to the skin that may be exposed with the expanding belly and can cover unbuttoned or unzipped pants.
For those looking for something more discrete, pregnancy tape is an equally supportive but out of sight might not be the best practical alternative.
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What Are Some Causes Of Back Pain During Pregnancy
There are several reasons why you may experience back pain during pregnancy. Sone of the most common causes include:
- Weight gain: As you gain weight during pregnancy, the spine has to support that added weight. That change causes lower back pain. The weight of the growing baby and uterus can also put pressure on the blood vessels and nerves in the pelvis and back, causing pain.
- Changes in hormones: During pregnancy, your body releases a hormone called relaxin that allows ligaments in the pelvic area to relax and joints to loosen in preparation for giving birth. The hormone can cause ligaments that support the spine to loosen as well. This, along with the shifting of joints, can lead to instability and pain.
- Changes in posture: Poor posture, excessive standing or sitting, and bending over can trigger or increase your back pain. In addition, while youre pregnant, your center of gravity shifts forward as your uterus and baby grow, causing your posture and the way you move to change. This can result in strain and pain.
- Stress: Stress can cause muscle tension in the back, resulting in back pain or back spasms. You may experience an increase in back pain during stressful periods of your pregnancy.
- Chronic back pain prior to pregnancy.
Performing Physical Exercise Daily Such As Walking Is Highly Recommended
Performing physical exercise is highly recommended. Women who are pregnant should perform at least 30 minutes of aerobic exercise five days a week. This will help you to burn extra calories, lose weight if needed, clear the mind and allow the body to get stronger.
Failure to stay physically active can lead to health problems that are not only uncomfortable but painful for the mother and the baby. It is also important to maintain a healthy pregnancy weight to prevent lower back pain issues.
Pregnant women should avoid sitting in the same position for prolonged periods and try to change positions regularly such as sitting upright, then leaning forward, then reclining. This helps to prevent fatigue and aches and pains in your lower back.
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Keep Your Body In A Neutral Sitting Position
One of the ways to prevent pain is to maintain a neutral posture. The shoulders should be back and your spine should be elongated. You should also try not to cross your legs or let your feet dangle off the floor. If this position hurts, it could be because you are sitting too low so try to raise your chair so that its at a 90-degree angle. The feet should be flat on the floor shoulder-width apart.
When you are standing, your shoulders should be back and your spine elongated. If this causes pain, try to relieve it by periodically resting one foot on a stool or something that is at least 12 inches high. The knees should never be higher than the hips when seated.
Treatment For Upper Back Pain During Pregnancy
If the pain is minor and located on your upper back, you may try resting it with ice packs and taking over-the-counter medicines like ibuprofen or acetaminophen . If the discomfort continues, see a medical professional.
Its recommended that you visit a physician if the discomfort is strong or if you are experiencing excessive edema.
Keep in mind that it is important not to take too much ibuprofen or acetaminophen throughout your pregnancy. While taking these over-the-counter medications will reduce the pain, too much of them can be harmful to both you and your baby at this point.
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Is Pregnancy Back Pain The Same As Sciatica
It can be. If youre feeling sharp, shooting pain that starts in your back or buttocks and radiates down your legs, you may be experiencing sciatica.
The good news about back pain during pregnancy is that it’s usually as resolvable as it is common. Plus, there are many ways to relieve it so if one solution doesnt work, another probably will.
Wear A Maternity Belt
A maternity belt, which you can buy online and in many maternity clothing shops, is a supportive undergarment that helps hold up the belly so the pelvic girdle and lower back aren’t too strained. If your belly is protruding forward in a pronounced way, rather than with your weight diffused across your midsection, the belt can act as a substitute for your abdominal core muscles, which can struggle to prevent your lower spine from painfully exaggerating its curvature. Doctors generally advise women to try maternity belts and use them if they work, but the belts should be seen as a complement to other remedies rather than the only pregnancy back pain relief strategy.
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Here Bodytonic Clinic Share Their Top 13 Ways That Women Can Alleviate The Symptoms Of Pregnancy
It is very common for pregnant women to experience back pain, especially during the early trimesters of their pregnancy. In fact, 50% of women will experience back pain during pregnancy, in some capacity. Unfortunately, back pain can be very irritating and uncomfortable to deal with, especially whilst managing your other pregnancy symptoms too. To help you through this time, Bodytonic Clinic has brought you their top tips for dealing with back pain through your pregnancy.
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.
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When To Worry About Pregnancy Back Pain
Low back pain that’s worse when you’re standing but eases once you sit or lie down is considered normal during pregnancy. But talk to your doctor if the pain starts to radiate down your legs into your calves or feet interferes with daily activities or causes fever, chills,weight loss, weakness, or sensory issues.
Are You Looking For A Way To Have A Relaxed Happy Healthy Pregnancy
You are not alone. Many women experience anxiety and fear during their pregnancies. Our meditations, books, and other resources will help you stay calm and manage your anxiety & fear. We offer beautiful recordings that are relaxing but also keep you focused during labor with positive affirmations and breathing techniques. Hypno-birthing uses a few main techniques such as visual imagery, breathing exercises, and relaxation exercises to release any anxiety or fear around pregnancy. Find important piece of advice about your pregnancy with our due date calculator!Relaxation is key in having an easy birth process so start using our meditations today! With the right mindset anything is possible – even if it’s your first time giving birth! You can do this mama! Let us guide you through this journey from beginning to end while staying stress free throughout the entire process by listening to our meditation tracks daily before bedtime or when needed most.
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When To Contact Your Doctor
Back pain is typically a normal part of pregnancy. But in some cases, it can be a sign of serious problems, like preterm labor or a urinary tract infection.
Back pain thats accompanied by fever, burning during urination, or vaginal bleeding shouldnt be ignored. If you experience these symptoms, contact your doctor right away.
The 4 Best Stretches To Relieve Back During Pregnancy
Back pain during pregnancy is one of the most common discomforts experienced by women who are expecting, and it is easy to see why! Growing a mini human is hard work, and pregnancy can be a huge adjustment for your body.
As baby grows, the load on the muscles and joints gradually increases and the hormonal changes during pregnancy increase the stretchiness of the ligaments around the pelvis – resulting in the surrounding muscles have to work pretty hard! This often results in the muscles getting tight and restricting movement, creating tension and pain in the back or pelvic girdle.
Having said that, pelvic and back pain during pregnancy – while common, is not necessarily normal and doesn’t have to be something you just put up with!
Encouraging easier movement of the pelvis and addressing the tension in the surrounding muscles through stretching can help to provide great relief from this pain, and can actually help prevent future pain as your pregnancy progresses – so do your stretches mums-to-be!
These are my top 4 stretches that I did all of the time during my own pregnancy and recommend most often to my pregnant patients when they come to see me with back or pelvic girdle pain issues.
Because theyre simple, can be done pretty much anywhere you can find a table, counter top, or chair, and are very easy to fit into your day. We have listed them here for you, or you can check out the video above to follow along!
Causes Of Back Pain In Pregnant Women
Pregnancy back pain typically happens where the pelvis meets your spine, at the sacroiliac joint.
There are many possible reasons why it happens. Here are some of the more likely causes:
- Weight gain.During a healthy pregnancy, women typically gain between 25 and 35 pounds. The spine has to support that weight. That can cause lower back pain. The weight of the growingbabyand uterus also puts pressure on the blood vessels and nerves in the pelvis and back.
- Posture changes.Pregnancy shifts your center of gravity. As a result, you may gradually — even without noticing — begin to adjust your posture and the way you move. This may result in back pain or strain.
- Hormone changes.During pregnancy, your body makes a hormone called relaxin that allows ligaments in the pelvic area to relax and the joints to become looser in preparation for the birth process. The same hormone can cause ligaments that support the spine to loosen, leading to instability and pain.
- Muscle separation.As the uterus expands, two parallel sheets of muscles , which run from the rib cage to the pubic bone, may separate along the center seam. This separation may worsen back pain.
- Stress. Emotional stress can cause muscle tension in the back, which may be felt as back pain or back spasms. You may find that you experience an increase in back pain during stressful periods of your pregnancy.
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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Back Pain Is Common During Pregnancy But Can Be Lessened
Back pain is a common part of pregnancy, especially in the later months. If youre pregnant, back pain may be making your life miserable.
Dont dismiss the aches and pain as simply part of your condition, however. Consider the many things you can do to avoid or relieve back pain during pregnancy.
Many pregnant women can ease their back pain through postural awareness and exercises that relieve back strain, says Kerrie Adams, MD, an OB-GYN at Scripps Clinic Hillcrest. But if your back pain persists, seek medical attention. Your doctor can help determine the cause of your pain and ways to address it.
Women should consult with their health care provider before starting any new medications or treatments for any pregnancy-related discomfort, Dr. Adams adds.
Causes of back pain during pregnancy
Several factors can contribute to back pain during pregnancy, including weight changes, pregnancy hormones, and a shift in posture.
The hormonal changes that occur in pregnancy cause ligament laxity, especially where the pelvis and spine connect. This happens to prepare passage of the baby through the birth canal but can lead to joint instability and cause back pain.
As the weight of the baby increases, so does the pressure on the spine and pelvic areas. Women typically gain between 25- and 35-pounds during pregnancy.
There is also a change in your center of gravity during pregnancy due to your expanding uterus, which can cause postural changes and put stress on your back.
Contact Your Family Doctor If:
- Your pain worsens or does not go away after 2 weeks. Back pain could be a sign of preterm labor.
- You lose feeling in your back, legs, pelvis, or genital area.
- You have a fever, a burning feeling when you pee, or vaginal bleeding. You may have a urinary tract infection or kidney infection.
- You have an injury or trauma that results in back pain.
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