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BACKACHE
Backache is common in pregnancy, often rooted in poor posture. The increase in body weight, the muscle-relaxing effects of the hormone progesterone, and the shift in the center of gravity contribute to the problem.
Some helpful hints:
- To minimize back pain during pregnancy, do not stay in one position for a long period of time.
- Pay special attention to your posture. Keep your shoulders relaxed and your back as straight as possible at all times. Use chairs that provide good back support in your home, at work and in your car. Avoid overuse of bucket seats in cars. They are known to cause problems with malpositioning of the baby during late pregnancy (posterior presentation - face up instead of face down) and promote "slouching". Use a back support if you have bucket seats. Don't slouch on your couch, loveseat or other household chair.
- Include two to three minutes of gentle stretching exercises in your daily routine. Do not do any forward-bending or strongly upward-stretching exercises. These can pull muscles and ligaments and cause a great deal of discomfort.
- Do not wear high heeled shoes. High heels throw your center of balance off and puts more strain on your back.
- When your back hurts, try soaking a small towel in cider vinegar. Squeeze off any excess and lie down on your side. Spread the towel directly across your back. Relax this way for fifteen to twenty minutes.
- Visit your chiropractor often for adjustment. Visit a massage therapist and have a massage. This is great for relaxation and tension that builds up in your back muscles. Make sure you find a practitioner that is familiar with pregnancy issues.
- Sleep on a firm supportive mattress at night. Use pillows to support your abdomen, back and legs while sleeping.
- Lift heavy objects using your knees and not your back.
- Heat applied to your back is relaxing. A warm bath, a hot shower, a hydroculator, a hot water bottle, a towel dipped in hot water or wet and warmed in the microwave, a rice filled sock heated in the microwave are all helpful and will provide temporary relief for most backaches.
- Tiger Balm, Olbas, Zheng Gu Shui, Wintergreen oil and other homemade or purchased herbal liniments and rubs can penetrate into deep muscle tissue and relieve tension and pain. They work best if followed by moist heat.
- St.John's/St.Joan's Wort is highly effective in relieving backaches. The tincture is a specific for muscle spasms. Use 15-25 drops in a glass of water every few hours as needed. For severe cases, add 3-5 drops of Skullcap tincture. The infused oil of St.J's has the unique ability to enter nerve endings, relieving pain and easing any nervous system irritation.
- Wheat grass juice is highly recommended for all ills, including backaches. The bright green juice contains plentiful nutrients needed to strengthen muscles, ease the nerves, and keep the spine flexible. To prepare the juice: soak whet berries overnight, drain off the water, and spread the wheat one berry deep onto an inch thick layer of dirt on a cookie sheet with edges. Water the whole thing several times a day. Harvest the green shoots by cutting them when they are several inches high. Use a special wheat grass juicer to extract the most juice, or blend the shoots with water in your blender, then strain and drink the liquid.
- Nettle infusion is excellent for toning and aiding kidneys (that may be causing back pain).
- Comfrey infusion provides every vitamin and mineral necessary to prevent backaches. It is also rich in amino acids, the building blocks of protein, needed in plentiful supply for strong abdominal muscles and healthy babies.
- Calcium, magnesium, vitamin C, D, E, and B complex, all are needed when backache is a problem. Eat foods or take natural supplements of these when flair-ups occur.
Exercise for Backache:
- Cat Stretch Exercise: This can be practiced daily or whenever needed. Get on your hands and knees on a firm surface; inhale, let your head hang down and arch your back up like a cat. Exhale, lift your head all the way up and let your spine return to parallel with the floor. Continue flexing the spine up and down while breathing rhythmically. This exercise can also be done in a standing position.
- Knee/Chest Twists: Stretch the spine and keep it flexible. Once a day, or when needed, lie on your back on a firm surface and pull your knees to your chest. Stretch your arms straight out to the sides. Roll your knees to the left and your head to the right. Relax for half a minute, then roll your knees to the right and your head to the left and relax again. Repeat once or twice.
- Pelvic Rock: This can be done daily or as needed. Get on your hands and knees on a firm surface. Inhale, bring your head down, arching your back and tilting your pelvis forward with your bottom from the backside as if you are tucking it in toward you stomach. Hold for a few moments and exhale, while lifting your head up to look toward the ceiling, allowing your back to drop in a sway toward the floor and tilting your pelvis outward from behind bringing up your backside of the pelvis and bottom towards the ceiling.
- Obtain a video tape of Yoga positions, Tai Chi, or Belly Dancing. Practice the movements and the stretches as indicated.
MoonDragon's Health Information: Backache - Overview, Signs & Symptoms, Treatments
NOTIFY YOUR MIDWIFE OR HEALTH CARE PROVIDER IF...
You or a family member has questions about pregnancy and backaches.
Return To Pregnancy Concerns
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