BACK PAIN SOLUTIONS FOR EXPECTING MOTHERS

For many women, the joy of pregnancy is tempered by the torment of back pain. About 50 percent to 70 percent of women suffer from lower back pain during pregnancy. Factor in that about 4 million babies are born in the U.S. each year, and that’s a lot of pain. Fortunately, there are safe solutions that do not involve medication. They include practicing better posture, getting the right kinds of exercise, and incorporating ergonomic seating for lumbar support. Preventive action can help, too. Experts say women should educate themselves, before they get pregnant, about proper posture, back-strengthening exercises, and how to use cushions, beds and ergonomic seats. If your severe back pain lasts more than two weeks — or is accompanied by vaginal bleeding, fever, or burning during urination — consult your health care provider.

Following are some top solutions for back pain relief during pregnancy. (Consult your obstetrician/gynecologist before beginning any activity while pregnant.)

CONSIDER WEARING LOW HEELS A SHOO-INWHY THIS HELPS: Flats provide no arch support. High heels are high-risk, as they push your balance further forward, add your pregnancy weight to your lower spine and hip joints, and accentuate the curve of the spine in the lower back. That leaves low-heeled shoes with built-in arch support or an orthotic insertion, both of which distribute your weight more effectively.

PRACTICE GOOD POSTUREWHY THIS HELPS: With a growing belly, you tend to lean backward to compensate for the change in your center of gravity, putting extra strain on your spine. Standing up straight, sitting up straight, taking breaks, not carrying other children on your hip, and engaging your core muscles as much as possible all can help you reduce the strain. Bonus: Proper posture aids the actual birth, as it helps your baby align in a better position.

INCORPORATE ERGONOMIC SEATINGWHY THIS HELPS: Stand up to back pain by sitting in an adjustable ergonomic chair that provides lumbar support, such as those designed by Concept Seating. An adjustable chair allows optimal posture and specifically fits your spine and your lower back’s inward curve.

WEAR A MATERNITY SUPPORT BELTWHY THIS HELPS: This undergarment boosts your belly, reducing the strain on your lower back and pelvic girdle.

GET A THERAPEUTIC MASSAGEWHY THIS HELPS: As pregnancy strains your posture, your muscles may knot. A massage therapist who is certified to perform prenatal massage will be familiar with the normal problem areas, but any massage can be beneficial and also provide stress relief.

ADJUST SLEEPING POSITIONWHY THIS HELPS: Sleeping on your side, with one or both knees bent, and with support pillows between your knees, under your belly and behind your back could be the answer to your dreams, as they help prevent your spine from sagging. A firm mattress is a must.

EXERCISE DAILYWHY THIS HELPS: Keeping your back muscles strong will help prevent muscle strain, but don’t overdo it. Use a resistance band or very light dumbbell and work your core and leg muscles. Walking and doing planks are less strenuous options.

HEAT UP AND/OR COOL DOWNWHY THIS HELPS: Applying a heating pad or ice pack could help increase blood flow to the area, and reduce inflammation and its accompanying pain.

PRACTICE YOGA AND/OR GENTLE STRETCHINGWHY THIS HELPS: Yoga focuses on improving strength and flexibility, including by using poses such as pelvic tilts that can help prevent or treat back pain. A prenatal yoga class may include pose modifications that keep you from lying on your back.

Bonus: Yoga can reduce emotional stress, using mindful breathing exercises.

SWIMWHY THIS HELPS: Congratulations, it’s a buoyancy factor. Less gravitational pull in the water means the weight is off your lower back. Plus, doing the backstroke reduces the pull on your shoulders; doing the breaststroke strengthens your back and chest muscles; and the frog kick forces you to stretch your lower back.

CONSIDER ALTERNATIVE THERAPIESWHY THIS HELPS: Studies show acupuncture is more effective than medications at treating chronic back pain. Chiropractic treatment and physical therapy can be used to manipulate and align the spine. Relaxation techniques may relieve muscle spasms, and can be practiced anywhere at any time.

LIFT OBJECTS PROPERLYWHY THIS HELPS: When you have to reach down to pick up something, lifting with your legs, not your back, keeps you from putting extra strain on back muscles. Don’t bend at the waist — and get help when lifting larger objects.

Trying these solutions should alleviate the lower back pain that accompanies many pregnancies.

For help incorporating ergonomic seating as one of your solutions, contact Concept Seating today.