During my first pregnancy, I was in great shape as a yoga instructor. I thought I was ready but juggling:
- Early motherhood
I realized how intense the weight gain was, especially on my:
This turned into a cycle of:
- Gaining baby weight
- Losing baby weight
Along with repetitive movements of:
- Hunching over to nurse
I experienced body discomfort and back pain that I never thought I would feel!
Then came my second pregnancy, and the pain was there again. This time targeting my:
And of course, the back pain was there in full force, which discouraged and saddened me.
I was sick of feeling uncomfortable and realized it was time to find a solution I could use at home and every day of my pregnancy.
I surrounded myself with top professionals, absorbed their knowledge and utilized their tips and tools into my daily routine.
Tips to alleviate back pain during pregnancy
These tips come from my background as a yoga instructor along with consultations from my:
- Massage therapist
- Pilates instructor
Strengthening the abdominals and glutes
During pregnancy when your back hurts it is because you are not using the muscle groups that stabilize the body’s frame.
As you gain pregnancy weight, the discomfort can worsen.
My Pilates instructor showed me deep core strengthening and glute exercises to do at home, which immediately helped alleviate my back pain.
These exercises can get those muscle groups to respond. Therefore, instead of the back doing the work, these muscles take over.
Side-stretching helps expand the spine
Stretching the sides of your body allows for space between the ribs.
It alleviates back pain and improves breathing.
As pregnancy advances, the middle area of your body can feel tighter.
This is one reason you may feel out of breath.
My massage therapist shared a stretch that helps to open up this space.
- Sit cross-legged and raise both arms toward the ceiling
- Put your right hand down and, with the left hand, reach over toward the right side of the room
- Repeat on the opposite side
- Take deep breaths
The goal is to reach up and over to improve breathing.
Legs up the wall
Your legs, knees, and feet will begin to feel the effects of added bodyweight and pressure.
A restorative yoga pose that involves placing a yoga mat or blanket as a back cushion next to a wall.
- Lie on the floor against the wall
- Let your legs climb up the wall
- Stretch arms outward and turn your palms up
- Take deep breaths
This reverses the blood flow and gives your joints a much-needed break.
Hang out and enjoy.
If the back of your legs feel like it’s too much to stretch all the way up, bring the soles of your feet together and let the knees butterfly out to the sides.
Make it a Daily habit
It can be a struggle to do daily stretches and exercises, especially as things get crazier and busier.
But this is what makes these home exercises/tips work.
Get into the habit to make it more personal and make body-care a top priority.
Children and life will try to take over but your wellness needs to come first before the care of others.
Living with back pain is something I would not recommend trying. Instead, see a chiropractor/doctor and learn these exercises and more tips so you can work out the discomfort/pain whenever it presents and enjoy your pregnancy to the fullest.
El Paso, TX Chiropractic Treatment Lower Back Pain Pregnancy
Truide Torres, office manager, first contemplated chiropractic care with Dr. Alex Jimenez during her pregnancy as a result of her lower back pain. Truide experienced aggravating symptoms during different stages of her pregnancy, which led her to seek a natural treatment plan for her well-being, particularly because of her child in the womb. After Truide began chiropractic treatment with Dr. Alex Jimenez, she recovered her overall well-being and was able to return to her very first stage of well-being. As a professional manager, Truide additionally receives regular chiropractic care for any lower back pain that might happen as a consequence of her occupation. Mrs. Truide expresses how important it is to maintain her spinal maintenance and she urges Dr. Alex Jimenez as the non-surgical choice for many health issues.
Low back pain, or LBP, is a normal health issue between the muscles, nerves, and bones of the spinal column. Pain could be different, frequently described as a dull persistent pain or some surprising sharp sense. Low back pain could be categorized by length and severity, such as acute (pain lasting less than 6 weeks ), sub-chronic (6 to 12 weeks ), or chronic (over 12 months ). The status could be further categorized with the inherent causes as both bodily, non-mechanical, or referred pain. The indications of lower back pain might normally improve in a few weeks, but a couple of instances may require further therapy. In almost all episodes of lower back pain, a certain underlying cause isn’t identified or properly cared for, and healthcare professionals might feature it to muscle or joint strain.
The human body is an intricate machine, and everything is connected so when something goes wrong in one area, it can cause problems in other areas. The back carries a lot of the stress in the body so when there is a problem with the hips, knees, or a foot dysfunction, the spine can bear at least some of the brunt of the pain and other effects.
Chiropractic a preferred treatment for pregnancy low back pain. The chiropractor may perform a spinal subluxation to bring the spine back into alignment and the body back into balance. Regular chiropractic care and following the doctor’s instructions can help greatly decrease low back pain for the mom to be so that she can better enjoy the excitement and joy of her pregnancy.