Pregnancy Backaches

Why does my back ache so much during pregnancy and what can I do to help alleviate the pain? Backaches during pregnancy are common … here’s what you need to know.

Ligaments and joints in the body become more elastic due to a release in hormones. The ever-expanding belly and changes in our center of gravity lead to back ache as well. As many as 80% of women experience back pain with pregnancy, so you are not suffering alone.

There are many things that can be done to help alleviate the back pain (remember to always consult your physician first).

Stretching
For your lower back muscles, a great stretch is to do a pelvic tilt on your hands and knees, rounding your back muscles in to your abdomen. This helps strengthen the stomach muscles, as well.

Another helpful exercise that is relatively simple to do is tailor sitting. This is similar to sitting “cross legged” on the floor; only the bottoms of your feet will touch. Make sure you keep your back straight. This position helps with posture, which in turn will help with your aching back.

Sitting
Make sure your ear, shoulder and hip are in line when you sit. Imagine a continuous steel pole through those points — that is how straight you should sit. Do not sit for long periods of time, get up and move around!

Standing
Try not to stand sway back with your abdomen out. Also, do not stand with your lower back curved out. Keep your pelvis in a neutral position. Do not stand for long periods of time, sit down and relax!

Weight Gain
Try to stay with in the boundaries of healthy weight gain for your height/weight.

Back Massage
What a great way to end a long day as well as ease the aches and pains in your back! Have your husband, or partner, give you a massage. Use aromatherapy oils to help you relax — you deserve it!

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