Nobody enjoys back pains...
Back pains for pregnant women are to be expected through some stages of pregnancy. An estimated two of every three pregnant women will feel back and pelvic pain by their 36th week. As the baby grows larger, additional pressure is put 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 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 giving birth, some back pain can be prevented altogether.
Hey, Take it Easy!
It is important that you get frequent 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 your favorite decaffeinated soothing drink and take it easy. 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 when you are sitting, place a pillow behind the small of your back.
Get Enough Exercise
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. Ask your friends if they know of any 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 Right
You may find that you crave for funny foods while you are pregnant, but it is very important that you eat healthy. 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 efficiently. 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.
Find 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.
Monitor 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 every day. 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. You will be surprised at just how helpful even just ten minutes or so a day of this activity can be in relieving your stress.
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