Lower Back Pain

Lower back pain is a huge bummer - especially when your job is semi-strenuous or you want to be active & exercising. This is a very common problem with pregnant women because of all the strain of a growing belly, shifting hip bones, & a shift in posture to accommodate the change in weight placement [a little front heavy for those farther along!]. I've had problems on and off throughout my first 20 weeks with back pain & I've done tons of research to try & calm down the pain. For general lower back pain, these are a few suggestions that may alleviate &/or get rid of the pain. I also don't encourage the use of medication such as Tylenol or Advil... those things mostly just mask an underlying problem [& really not safe for growing babies in the womb!].

1. Stretching: Seems too simple, but it really does help. The hamstrings are the main culprit for lower back pain due to their attachment point at the posterior [back] side of the pelvic bone. When hamstrings are tight, they pull on the pelvic bone, which causes stress on the lower back. Doing simple hamstring stretches a couple times a day [consistently, like every day!] can make a huge difference. Hold the stretching position for 30 seconds & maintain a normal breathing rhythm [some people forget to breath while they're stretching]. There are various positions in which you can stretch your hamstring, here are a few:
     -On the ground, one leg out at an angle, the other bent in at the knee [like a checkmark]. Reach toward your toes, but keep your upper body up straight! A lot of people tend to hunch over when reaching for their toes... this isn't as effective in stretching the whole hamstring. Switch & stretch the other leg. Do this 3 times on each leg.
     -Using a partner, lay on your back. One leg goes straight up in the air, the other bent or flat on the ground. Have your partner hold one hand on your knee [to keep it straight] & slowly guide the leg in the air towards your head. Have them stop pushing when you feel a stretching sensation, but not pain. Obviously do both legs. Again, 3 times each leg.
    -While standing, put one foot onto a chair or the couch & keep the leg straight. Again, reach for the toes while keeping upper body as straight as possible. Keep the shoulders back. Do each leg 3 times.

     [I tried getting diagrams online so I wouldn't have to use so many words... but the internet is horribly slow tonight. Sorry pals]

Another stretch I like [& that makes me feel so silly when I do it] is something I like to call "happy cat/angry cat". I actually borrowed stole this phrase from my athletic trainer in college who helped me through some back/hip problems during my senior soccer season. Getting down on all fours [hands & knees] let your back/belly relax so your back is arched & head is looking up. This is happy cat pose. Hold it for a couple seconds then round your back upwards, tucking the chin under towards your chest. This is angry cat pose. Repeat this as many times as you want. I usually do about 30. This helps loosen up & stretch the muscles in the back.

2. Avoid standing for extending periods of time: Maybe with your job this isn't possible. So make sure when you are standing, use good posture by keeping the shoulders pulled back, butt tucked under [avoiding a sway back], & spread body weight evenly between each leg. If you have chance, do a quick stretch to break up the standing.

3. Heat: This is my favorite. It feels like heaven. Warmth will help loosen up tight muscles that can cause pain. **Especially for pregnant women** Do not lay on a heating pad. Do not put the heating pad directly on your skin. Do not use the heating pad for more than the instructed time. It is important to be cautious about raising the body temperature because it can be harmful to the tiny person you're carrying! There are electric plug in ones or ones you can make yourself with fabric/sock & rice. All you need is a microwave to get these warm [a luxury we don't have!]

4. Drink water: A lot of stiffness can occur when water consumption throughout the day isn't high enough. Most people don't have more than one cup of water a day [if that!]. It is recommended to drink at least 64 oz. of water a day minimum [more if you're very active or of larger stature]. Staying hydrated helps keep things like fascia [fibrous tissue that connects some bones/muscles & helps with some muscles move in a smooth gliding motion]. When you're dehydrated, the fascia are affected & become more sticky-like, causing stiffness. Also, water helps flush out toxins in the body which can affect how your muscles feel.

I hope if you're currently having lower back pain problems, these tips can help you. The key is consistency. Don't expect results overnight either. These stretches [especially happy cat/angry cat] can also help with sciatic nerve pain. That's a whole different post though [& a pain in my butt... kind of literally]


Disclaimer: I'm not a doctor. I have studied the human body & have a degree related to  fitness & the well-being of the body... This is something that has affected me & the techniques I've used to manage the pain. That's all :] I also read. A lot.

PS: This is not just for mommy's to be... but can be applicable for any pals with general lower back pain.


Looking Ahead:
-21 week midwife appointment update [tomorrow!]
-Otter Girl's first nursery craft