Nobody enjoys back pains…Back pain at some point during pregnancy is almost inevitable. It is estimated that two of every three pregnant women will experience back pains by their 36th week. As the baby grows, 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 several other factors that can cause back pain in pregnant 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
It is important that you get breaks and get plenty of rest. This does not mean to become a couch potato, but you should take more time to rest and relax. Put your feet up, grab a cup of decaffeinated herbal tea 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. At work, do not sit for extended periods of time and while you are sitting, one trick 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, that you do not get with just walking. Check in your area for pregnancy exercise classes and pregnancy yoga. If classes are not your thing, 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
Eating healthy and eating right can work to your advantage in several ways. 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 effectively. Last but not least important, 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.
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. Maybe you can suggest that someone get you one for the baby shower.
Check the Stress
Stress alone can cause lower back pain. Try to relieve your stress, even if it is for just a few moments daily. 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.
