Pregnancy Back Pain Relief
Back pain is a common pregnancy symptom. That's because
ligament-loosening hormones, weight gain and a shifting center of gravity all cause
2 million pregnant women to cry out from back pain every year, especially after
the fifth month.
According to the American Pregnancy Association, between 50
and 70 percent of pregnant women experience back pain at some point during
their pregnancy. But just because it's common -- and usually not a sign of
anything worrisome -- it doesn't mean you have to resign yourself to nine
months of misery. Although medication is generally off the table as a method of
treatment, there are myriad remedies that doctors, doulas, and holistic health
practitioners recommend to help ease back pain, or even relieve it completely.
Here are a few you can try to keep your body as comfortable as possible while
it does the most important work it's ever done -- growing your baby.
The following
remedies are in no particular order.
1. Acupuncture
Ear acupuncture including ear acupuncture can alleviate
lower-back pain in pregnant women after just one week, according to new
research published in the American Journal of Obstetrics & Gynecology.
Acupuncture is an East Asian medical technique in which very
fine needles are inserted into specific pressure points on the body that
correspond with various systems of physical and emotional health. Acupuncture
removes any blockages that are interfering with the smooth flow of the body's
energy, called qi (pronounced "chee"). Stimulating acupuncture
points, either through needle insertion or acupressure, a technique in which
the practitioner uses fingers instead of needles, can help improve digestion,
boost your energy level, and bring relief from morning sickness, migraine
headaches, and back pain. Studies have shown direct positive correlation
between acupuncture and pregnancy back pain relief, and many women swear by its
effectiveness, but acupuncture must be administered correctly and safely.
2. Hypnotherapy,
Guided Meditation, or Meditation
Simply sit or lie down in a quiet place and focus on
breathing mindfully, inhaling and exhaling deeply. You can meditate in silence,
listen to calming music or you can contact a hypnotherapist who is able to
guide you through a specific hypnotherapy session designed for you and your
goals.
Hypnotherapy as well as Meditation has been shown to elicit
a biological "relaxation response," which stimulates the brain to
control its release of stress hormones. When stress is kept in check, its toxic
effects (such as high blood pressure and muscle tension) are reduced. By having
Hypnosis regularly, you can also increase your pain tolerance level, which can
come in handy both when managing back pain and in coping with labor and
delivery pain.
3. Prenatal Massage
A certified massage therapist can bring quick relief when
back pain is acute, especially when it's the result of muscular clenching that
irritates nerves (particularly the sciatic nerve in the buttocks and legs) and
sends pain signals to the brain. Research has shown that in addition to
relieving pain, regular prenatal massage can help alleviate depression and
anxiety in pregnancy. Swedish massage is the most common and advisable method
of prenatal massage because it is gentle and soothing, and it uses long, smooth
strokes that won't aggravate the joints or push fluid through the body in an
unhealthy way. Women should first consult with their doctors to make sure
prenatal massage is safe and then make sure the prenatal massage therapist is
certified. To be comfortable on the massage table, a side-lying position is
usually best. I prefer the left side more than the right.
Have your partner
give you a massage here is a great video he can use to get started.
4. Chiropractic Care
You may associate chiropractors with
joint-"cracking" adjustments, but they actually use a range of
techniques to relieve back pain, and many women find relief under the care of
someone experienced. Chiropractors routinely use joint manipulation (which can
cause that popping sound), soft tissue work, and prescribed exercises to
prevent women from feeling muscular tightness, nerve compression, and joint
misalignment. Chiropractors are good at detecting imbalances and helping to
correct them.
7. Swimming
Swimming is one of the most highly recommended forms of exercises
for pregnant women because it takes the pressure off the spine. When you're
suspended in the water, gravity has no effect on your body, and you are
weightless in the water. Merely paddling up and down the pool lanes will help
decompress your spine and tone your legs, arms, and back and core muscles. As
you experience full-body movement in a safe space, breathe deeply and fully to
stay afloat -- the deep breathing will help you relax emotionally as well as
physically. And as you move further into your pregnancy, swimming the
breaststroke can strengthen the chest and back muscles. Always stay well
hydrated while swimming and stop if you feel dizzy or lightheaded at any point.
If you have a high-risk pregnancy, talk with your doctor before you head to the
pool.
8. Sleep Support
Sleep can be elusive during pregnancy, especially if your
back is hurting, because most women tend to sleep on their sides. To support
your back and prevent pain, fold a thick towel lengthwise and place it
perpendicular to your body at the point on your waist where your spine is its
most "droopy." The towel's length will ensure support without
requiring readjustment, even if you roll over during the night. Or try sleeping
on your side with a pillow between your knees to reduce the strain on your
pelvis and lower back. Side sleeping is important as the pregnancy develops
past the first trimester -- it optimizes blood flow to the baby. Body pillows
are helpful for supporting your chest, hips, and lower back. Experts advise
sleeping on a firm mattress
Find a Pregnancy Pillow to Help Your Lower Back
9. 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 treatment for back pain in pregnancy.
10. Wear the Proper
Shoes
Poor foot position can manifest itself as imbalance and pain
all the way up your legs and back. To get the best support -- and to relieve
the most pressure – wear a low-heeled shoe or sneaker that is comfortable with
either a built-in arch support or an orthotic insertion. The slight rise of the
low heel will help distribute the weight that's on your legs in a more stable
and back-supportive way. Sorry no flip flops or heals.
11. Be Hot and Cold
Ice
For acute back pain (in the first 48 to 72 hours), apply a
towel-wrapped ice pack for 15 minutes to ease swelling and slow pain signals to
the brain; a bag of frozen pees works, too.
Heat
To promote relief after the acute phase, use heat to enhance
circulation and lessen lingering aches.
Great idea that works well: Place 2 cups of uncooked rice in
a cotton sock. Insert desired Essential oils here. Knot the open end and
microwave for 60 seconds. Apply to the painful area for 15 minutes.
12. Aromatherapy
& Essential Oils
NAHA supplies this partial list of diluted essential oils
that might have less potential for possible adverse effects: chamomile oils, geranium, jasmine,
lavender, neroli, patchouli, sandalwood, and ylang ylang.
Relaxing in a warm bath with no more than two or three drops
of lavender or ylang ylang essential oils may help to ease muscle pain.
A warm (but not hot) water bottle or a compress may help.
Soak a cloth in warm water that contains two or three drops of essential oil,
and place it on the small of your back.
Use a few drops of Peppermint
and/or Amend Blend and massage back and apply pressure.
Geranium on the
painful location with a carrier oil can also help
13. Homeopathy
Safe, gentle homeopathy has been the choice of pregnant
women worldwide for more than 200 years.
It is fantastically effective for keeping moms and babies healthy—and for
relieving or averting common problems before, during, and after childbirth.
Homeopathic medicines (or “remedies”) are approved by the
FDA and prepared in accordance with the Homeopathic Pharmacopoeia of the U.S. Available in health food
stores, drugstores, and homeopathic
pharmacies, these pleasant-tasting and environmentally friendly remedies are made from natural sources
(e.g., plants, minerals) and are taken in extremely small doses. When used as
directed, they are completely safe for everyone— including pregnant women,
newborns, children, and adults—and you need not worry about toxic side effects
as you do with conventional medications.
Homeopathic remedies work with your body’s own natural
processes to heal you gently and naturally. And any improvement in your own
health will also benefit your baby!
For Back Pain Try:
Kali carbonicum:
You have a bruised, dragging feeling with sudden sharp pains up and down your
back, buttocks, and thighs. Pain in the hip joint is common. Hard pressure over
the painful area offers relief. You’re very sensitive to changes in weather,
cold, and drafts; you want to be warm but not overheated. You may feel
irritable, touchy, and domineering.
others also available on amazon.
Belladonna: Pain comes
on fast and disappears just as quickly; it’s worse from sudden jarring
movements and from touch. You’re very restless. You may have a flushed, red
face with dilated pupils, and be thirsty for lemonade. Women with their first
pregnancy respond very well to Belladonna for backache.
Sepia: Your back
feels tired with an aching, dragging pain in your lower back, possibly worse on
the left. You have a sensation of heaviness or bearing down in your pelvis as
if everything might fall out. You may be depressed and chilly.
Bellis perennis:
This remedy can stop the pain of sciatica of pregnancy or any pain in the groin
extending down the legs that makes walking difficult, which often comes on
during the last months of pregnancy.
You can also gently rub Arnica
cream into the area. Just bear in mind that there's no good evidence that
homeopathic treatments work.
14. Reflexology,
a therapy that sees the foot as a map of the body, with points that correspond
to various functions. There's no strong evidence that reflexology works to ease
back pain, but you may find it a relaxing treatment that has positively affects
your symptoms. See Map Below to have your partner rub this specific spot.
15. Pelvic tilts
(also called "pelvic rocking") strengthen abdominal muscles, relieve
backache, and help improve posture. Pelvic tilts can ease lumbar pain by
stretching and strengthening your muscles. Here's how to do them: Get on your
hands and knees, with your arms shoulder-width apart and knees hip-width apart.
Keep your arms straight, but don't lock your elbows. Slowly arch your back and
tuck your buttocks under as you breathe in. Relax your back into a neutral
position as you breathe out. Repeat three to five times at your own pace.
16. Conventional Pain
Relief: Ibuprofen, Motrin, Advil and other nonsteroidal anti-inflamatories
like aspirin and naproxen are on the "no
list" except for cases where your physician has specifically prescribed
it. Tylenol is OK but don't overdo
it. Use the lowest possible dose of any medication to achieve relief and tell
your doctor about it.
Lastly,
Are there symptoms that should prompt an urgent call to my
healthcare provider?
Yes. Call immediately if:
Your back pain is severe, lasts more than two weeks, gets
progressively worse, or is caused by trauma.
Your back pain is accompanied by a fever, vaginal bleeding,
or a burning sensation when you pee.
You've lost feeling in one or both legs, or you suddenly
feel uncoordinated or weak.
You lose sensation in your buttocks, groin, genital area, or
your bladder or anus. This could make it hard to pee or have a bowel movement,
or, alternatively, cause incontinence.
You have low back pain in the late second or third
trimester. This can be a sign of preterm labor, especially if you didn't have
back pain before that.
You have pain in your lower back or in your side just under
your ribs, on one or both sides. This can be a sign of a kidney infection,
especially if you have a fever, nausea, or blood in your urine.
EAT BETTER. PLAY HARDER. LIVE HEALTHIER. LEARN EASIER. WELLNESS IS A WAY OF LIFE! FEEL SOUL GOOD!
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today:
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Michelle
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DISCLAIMER: It’s important to understand that our independently
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