EMAIL A FRIEND Back pains for expecting women are to be expected through some stages of pregnancy. An estimated 2/3rds of pregnant women will feel pelvic and back pains by their 36th week. As the baby grows, more pressure is placed on the back to support the mothers growing abdomen. Another contributor to back pain is the position of the growing baby in the womb. There are several other factors that may cause back pain in expecting mothers. Over exertion and stress can 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
Make time for frequent breaks and get plenty of rest. This does not 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 now and then. 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, dont sit for too long and while you are sitting, one trick is to place a pillow behind the small of your back.
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Exercise Regularly
Exercise can actually help with back pain and can help to strengthen the muscles in the back. Yoga is a great exercise for this purpose. Walking is great, but you need some strengthening and stretching exercises as well, that you do not get with just walking. Check in your area for 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. Just make sure that you check with your doctor before you start any exercise program. Once he gives you the green light, though, go for it.
Eat Healthy
You would think that this would be common sense. Eating right can help in many ways. First, eating healthy will help 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 deal with pain more efficiently. Finally, drinking plenty of water will keep your kidneys working properly, which can create another type of lower back pain. Healthy eating is better for you and better for your baby.
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Check your Stress
Stress, combined with the bodys many changes, can cause a great deal of back pain. Try to relieve your stress, even if it is for just a few moments daily. Set aside 'mommy time' every day so that you can decompress, relax and refresh. Meditate, take a warm bath, listen to soft music, anything that helps you relax.
Buy a Pregnancy Girdle
The term, "pregnancy girdle", has an ominous sound, but it can be an expecting mothers best friend. It is designed to be worn under your clothing, much like a traditional girdle. The difference is that is supports and lifts your stomach so that pressure is taken off of your back. You can pick up a pregnancy girdle at many maternity shops. Make sure that you get one that fits properly and supports your belly well.
