Tips for Alleviating Lower Back Pain During Pregnancy
Pregnancy can be a really exciting time, but it can also be physically challenging in many ways. Women often talk about the nausea they experience, and sometimes about the swelling in their lower legs. But what they don't always expect is the lower back pain. It can be so bothersome when it keeps you from wanting to stand up or do much of anything. Luckily, there are some good ways to manage it.
See a Chiropractor
The primary reason why your main back hurts is that the increasing weight of your abdomen is pulling your spine forward, forcing it to arch more than it normally does. A chiropractor that knows about lower back pain treatment can adjust your spine to release this tension and help thwart the muscle pain associated with it. Yes, seeing a chiropractor during your pregnancy is safe, chiropractors who regularly work on pregnant women generally have special tables with cut-out areas in the middle so you can comfortable lie on your front while you get adjusted.
Wear Supportive Pants
Look for pants with a wide, elastic band that goes just under your belly. This band will support a lot of the weight of your growing midsection, which will reduce the strain on your back. If you are worried about the elastic band showing, just wear a longer shirt. Some women stick to looser clothing and looser waistbands once their bellies grow to a certain size, but this lack of support tends to do more harm than good.
Do the Cat Stretch
While there are a number of stretches that work well to alleviate lower back pain, some are really tough to do while pregnant. One that is possible to do well, even late in pregnancy, is called the cat stretch. Basically, you get on all fours like a cat, and then you arch your back upwards towards the ceiling. Hold the position for 5 - 10 seconds, and then let your back sway again. Repeat three or four times until you feel your lower back loosen up.
Apply Heating Pads
While you might assume applying ice to a sore back is the right move, most of the lower back pain that occurs during pregnancy is due to tightness, and that is better eased with heat treatments. You can use a heating pad against your lower back to ease the pain. Another option is to soak in a warm bath — just not a hot bath, since that's not safe during pregnancy for other reasons.
If you follow the tips above, you can enjoy relief from the lower back pain that is plaguing your pregnancy. Talk to your chiropractor for additional tips and tricks.