Back Pain During Pregnancy

Low back pain in pregnancy is a common, and unfortunate, occurrence for pregnant women, but there are plenty of ways that you can ease your pain, effectively and easily.

What Causes Low Back Pain in Pregnancy?

Expanding uterus, breasts swelling, and swift hormonal changes-take your pick- are all inevitable factors of pregnancy that you can't avoid.

As your uterus expands, shifts, and stretches, your abdominal muscles weaken. It's those muscles that you rely on for your center of gravity and posture. As your uterus bursts forth and your belly muscles weaken awful lower back pain results. It's the strain, and if it's really bad, it might even be pressing in on a nerve that doesn't appreciate the extra pressure. Baby weight and heavy breasts, certainly don't help, and your spine just isn't used to it.

Keep in mind, though, that this is completely normal. Nearly three-quarters of pregnant women go through the experience of back pain and have lived to tell about it. No matter how painful it is-and I know it's just awful-there are solutions and it won't last forever!

What Kinds of Low Back Pain Are Common-and Could This Be Sciatica?

There are two common types of low back pain in pregnancy, and they are:

Lumbar Pain; which occurs within the lumbar vertebrae of your lower back.

Posterior Pelvic Pain; which is usually felt towards the back of your pelvis.

Lumbar Pain is very similar to back pain that you've probably experienced at one point, or another. It pinches at waist level, sometimes descending into your legs, and usually occurs after long periods of standing, or even sitting.

Posterior Pelvic Pain is felt a little lower than where lumbar pain is felt. Usually, it radiates from deep within your buttocks and can be triggered by any number of activities and movements-especially ones where you're bending over.

This is where Sciatica is often confused as a possibility, because its symptoms range closely to that of Posterior Pelvic Pain. However, Sciatica is very uncommon-affecting only 1% of pregnant women-and is usually due to a herniated or bulging disk in the lower section of your spine.

What Can I do to Limit My Lower Back Pain?

EXERCISE

Before Participating: Be sure to first consult with your doctor to ensure that the activities that you have planned are safe for you and your baby.

Strengthening Exercises: Build up, and strengthen, the muscles that support both your legs and your back-this includes those abs!

Stretch It Out: When performed gently, and at a steady pace, stretching will help your body become more limber, relaxed, and flexible. I recommend looking into a Prenatal Yoga class in your area. Yoga Download, online, has some good classes too if you can't find one locally.

Take a Dip: That's right, go swimming! It's completely impact free, a real work out, and strengthens all the right muscles in all the right places. This form of exercise is perfect for women with low back pain in pregnancy.

Go For a Walk: I highly recommend this option for a busy pregnant mom, that doesn't have a lot of extra time for exercise. Walks can easily be integrated into anyone's routine. Make a date with your partner or your family and take a daily walk together.

Perform Pelvic Tilts: Alleviate lower back pain by getting on your hands and knees, with your arms shoulder-width apart, and your knees spread to at least hip-width apart-make sure you don't lock your elbows! Now, exhale as you round your back and tuck your tailbone under, then inhale and come back to a flat back. Repeat 25-50 times daily.

[ http://www.birthclassathome.com ] the website for on-line childbirth classes.

Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader should contact a licensed medical professional regarding their own condition

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