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Coping
With Back Pain During Pregnancy
From
Pregnancy
Newsletter, Volume One
Written
by Carol Peterson, ICCE, CD(DONA)
Backache is very common during pregnancy,
and most women find they develop a backache nearly every day,
especially in the last trimester.
Your growing uterus is meant to be supported
by your pelvis. Uteral-sacral ligaments attach the uterus to
the sacrum, the triangular shaped bone at the base of your spine.
Poor posture, sitting in a chair with poor back support, sleeping in an
odd position, or simply just the weight of the growing baby can cause
these ligaments to pull on the sacrum, creating a backache.
Here are some tips to help ease your ache:
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Good posture.
Maintain a straight spine at all times, which allows your pelvis to
support the weight of your baby, rather than your back. |
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Sit in a
supportive chair. If your feet don't touch the ground, use a
stool, which will allow your lower back to remain in alignment. |
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Sleep with a
pillow between your legs, which will again allow your spine to remain in
proper alignment. |
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Use a pillow.
While sitting on the couch, use a pillow to support your lower
back. |
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Try
tailor-sitting. Tailor sitting, or sitting cross-legged on the
floor, will help by releasing the muscles of the lower back.
Plus, it may have the added benefit of getting the baby in a good
position for labor and provides a gentle stretch to the inner thighs,
which will be beneficial when it comes time to birth your baby. |
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Try the pelvic
rock. If you've ever done yoga, you'll know this as a modified cat-cow
stretch. While on the floor, get on your hands and knees, making
sure that your weight is evenly distributed and your back is flat like
a table. If you suffer from carpal-tunnel, make fists, rather
than supporting your weight with a flat hand. Now, arch your
back up, like a cat. Hold, and then return to the flat table
position. DO NOT drop your belly to the floor like a cow's back,
as this will add additional strain to your back. Repeat as often
as needed. Just like the tailor sit, this may help to get your
baby in a good position for birth, and is an awesome position for
labor. |
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Make a trip to
your chiropractor. A visit to the chiropractor might do the
trick, as your pelvis acts like a hammock. If the hammock is a
little lopsided, back pain can result. A visit to the
chiropractor while pregnant rarely involves cracking, but rather
gentle manipulation to brings things into alignment. As always,
check with your OB or midwife to get the OK first. |
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Get a
massage. Tell dear husband that it really needs to be done
weekly. OK, maybe he won't buy it, but it is worth a try,
right? |
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The material in this site is provided for personal,
non-commercial, educational and informational purposes only and
does not constitute a recommendation or endorsement with respect
to any company or product. You should seek the advice of a
professional regarding your particular situation.
Copyright 2007, Carol Peterson, ICCE, CD(DONA)
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