Let me first begin by congratulating you on this very exciting journey of being a mom-to-be or perhaps, a dad-to-be? Researching this article stems from my personal experience while pregnant with my sons and the relief from lower back pain that rocking provided. For our dads-to-be, understanding how the methods of obtaining relief explained below, can help the wife, or mother of your precious unborn child, can be very helpful and rewarding.
Back pain and pregnancy have been known to go hand in hand, and is experienced to some degree by most women. It is most common during the later part of your pregnancy as the weight of the baby increases and the steps outlined below explain how back pain can be eased. These range from good posture and exercise to massage therapy. Before these steps are discussed, a good understanding of some of the causes of back pain during pregnancy can help shed some light on the possibility of avoiding it. Potential causes of back pain or discomfort during pregnancy include:
Increase of hormones: Hormones related during pregnancy allow ligaments in the pelvic area to soften and the joints to become looser in preparation for the birthing process of your baby.
Center of gravity: While pregnant, your center of gravity will gradually move forward, as your uterus and baby grow, which causes your posture to change. Additional weight: As your baby grows, and pregnancy develops, your back supports additional weight.
Posture or position: Poor posture, excessive standing, and bending over can trigger or escalate pain already experienced in your back.
Stress: Stress has been known to find the weak spot in the body and as a result of the changes in your pelvic area, increased back pain may be experienced during stressful periods of your pregnancy. Now, with the understanding of some of the causes of back pain experienced in pregnancy, here are some steps that can serve as therapy in relieving your pain.
Practice good posture: As your baby grows and you compensate in some ways to avoid falling forward, thereby straining the muscles in your lower back, tuck your buttocks under, pull your shoulders back and downward, and stand straight and tall. Sit and stand with care: Sitting with your feet elevated using a rocking chair or glider, can support your back and the cushion from the glider rocker serves as a pillow behind your lower back. Change position often and avoid standing for long periods of time. If you must stand, rest one foot on a low step stool.
Lift properly: Squat down and lift with your legs (and may I add that this also helps tone your gluts!). Don't bend at the waist or lift with your back. Please, ask for help when you need it! This was one of the first lessons and tips my husband, who is a family physician shared with me. Sleep on your side, not on your back: keep one or both knees bent, and consider placing a pillow between your knees and another under your abdomen, or better still, use a full-length pillow. Sleeping on your back late in pregnancy may decrease blood flow to the baby.
Try pelvic tilt exercises: kneel on your hands and knees with your head in line with your back. Pull in your abdomen, arching your spine upward. Hold this position for several seconds, and then relax your abdomen and back. Repeat five times, working gradually up to 10. Try heat, cold or a back rub: Apply heat to your back. Soak in a warm bathtub or try a heating pad. Ask someone to help you rub your back.
Get the right gear: Wear low-heeled shoes with good arch support. Wear maternity pants with low, supportive waistband. Also consider using a maternity support belt.
Stay fit: Regular exercise can keep your back strong and may actually relieve back pain. Work with your health care provider, and if permitted, consider swimming, walking or riding a stationary bike.
References:
http://www.mayoclinic.com/health/pregnancy/HQ00302/
http://www.americanpregnancy.org/pregnancyhealth/backpain.html
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