One of the most common complaints of pregnant women is that their backs, shoulders, and necks hurt. This discomfort during pregnancy is normal considering how drastically pregnancy changes your posture. If your back and abdominal muscles were not in optimal condition before pregnancy, chances are the shift in your weight is putting great strain on the large muscles of your back. As pregnancy progresses this pain can intensify, especially once hormones begin loosening the ligaments in your joints.

It’s important that you pay attention to your posture during pregnancy. Maintaining good posture can reduce the amount of strain and tension in your lower and upper back, as well as in your neck, shoulders and hips.

The following 6 tips will help you maintain good posture during pregnancy.

1.  Make efforts to be aware of your head position. You should try to hold your head up, so that your chin is in. Even while working, driving, reading, cooking, or really any activity, try to keep your head up and your chin in line with the plane of your body. The tendency to shift your head to the side, or downward is the onset of bad posture and can cause you pain.

2. Chiropractors encourage people to make sure that their ear lobes are in line with the middle of the shoulder area. Remaining conscious about this and checking your position throughout the day, can help you maintain good posture.

3. For pregnant woman, one of the most important posture tricks is to keep your shoulders back and your chest outward. Poke those boobs outward. Doing so straightens the spine and enables your larger muscles to support the weight of your belly. It also reduces stress in the shoulder area.

4.  If you must sit for a long period of time, make sure that you are in a comfortable position. Pregnant woman are also advised to elevate their feet so that their knees are bent at a 90 degree angle. Additionally, your buttocks should be scooted back to the edge (touching) the back of the chair. This help to keep your spine straight and strong. Also, make sure that you get up and walk around at least once per hour.

5. If you must stand for long periods of time, make sure your shoulders are back, chest out – and that you keep your neck and head in a comfortable position. Additionally, it is suggested that you alternate raising one foot on a short stool while standing for long periods of time.

6. If your back is very sore, and you find that maintaining good posture during pregnancy is difficult, invest in a belly belt. This belt can be a lifesaver during the last trimester of pregnancy because it supports your abdomen and lower back.

Chances are, even with the best posture during pregnancy, you are apt to feel some muscle aches and pains. Your changing center of balance and the extra weight of baby put a lot of strain on your spinal column. One of the best things you can do for yourself is to take time every day to do yoga or pregnancy stretches, and to exercise regularly.

Written By Stef, Mom of 4 @Momspirational

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2018. All rights reserved.

Back pain during pregnancy is very common. For one thing, the weight of your baby is all on the front of your body, which puts all the pressure on lower back and spine to carry the extra weight. If you don’t have strong abdominal muscles, then your back is taking on a lot of extra work during pregnancy. Plus, as your uterus grows, it can put pressure on the main nerves of the body that run through your spinal column and legs that can cause you pain.

Since you really should avoid any medications during pregnancy, many women are just left to suffer with back pain during pregnancy. The good news is that there are a few tips and tricks to making your back feel better!

• Warm baths! Remember, you shouldn’t take HOT baths while you are pregnant. But soaking in a nice warm bath to ease tense muscles is a great way to unwind and relax your aching back.
• Prenatal yoga and stretching. Staying flexible, and stretching your muscles is the best way to keep your back free from pain. Just make sure you take a class from an instructor that is licensed to teach pregnant women.
• Pregnancy massage. Again, find a certified pregnancy massage therapist and schedule an appointment. This will help ease the tension that builds up in the back muscles and help you to relax.
• Pregnancy Pilates and abdominal exercises. Strengthening your back is critical. And although traditional abdominal exercises are NOT recommended for pregnancy muscles, you want to continue to keep your ab muscles strong so they can help support your baby bump.
• Good posture! You will be surprised how much of a difference posture can make. When you sit down, especially for long periods of time use a pillow behind your lower back, sit up straight and tall and prop your legs up whenever possible. This helps to take pressure off the lower spine.
• Avoid lifting, especially in late pregnancy, and when you DO lift, lift from your knees. Don’t bend over to pick something up. Instead, squat to lift it so you won’t be extra pressure on your back.

Also, keep in mind that back pain especially after 27 weeks that is dull, persistent and rhythmic could be contractions. Many women feel labor in their back. If you notice a sudden change in your back pain, and think that it may be more than just simple strain – consult your doctor to make sure you aren’t going into early labor.

Written By Stef, Mom of 4 @Momspirational

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2017. All rights reserved.

Ouch! My aching back. Will the pain EVER end?

The good news is that it will. The bad news is it might not let up completely until after your baby is born.

Back pain and pregnancy go hand in hand. For one thing, all that extra weight on the front side of your body puts an excess amount of pressure on your lower back (lumbar region). And, surges in hormones, the production of extra fluid which can make you swell and can cause pressure – and did we mention hormones – make back pain a typical and expected part of pregnancy. Making matters worse, if your back and abdominal muscles were not in optimal shape (and whose are?) prior to pregnancy, the stress on your core can make back pain even worse.

Interestingly, true sciatica, caused by bulged or damaged discs in the spine only affects around 1% of all pregnancies.  However, most people describe sciatic pain as pain that leaves the lower lumbar back and pulses down the long sciatic nerve into the buttocks, thighs, calves, feet and even toes. Often times, extra fluid and swelling during pregnancy can put pressure on this large nerve, and you may notice that your legs and feet go numb more often than before pregnancy. Inflammation caused by the weight of the baby pressing on the sciatic nerve can also cause bouts of sciatic pain. Some women, even experience tingling or numbness in the groin area.  In very extreme cases that involve the sciatic nerve, you can experience difficultly urinating or defecating.

So what can you do about it? One of the most important things to help ease back pain is to stay mobile as much as possible. Taking a walk, signing up for a prenatal yoga class, stretching (safely), and drinking plenty of fluids can help. If the pain definitely seems to stem from your sciatic nerve, and runs long distances down your body – then scheduling a pregnancy massage with a licensed pre-natal therapist can be very beneficial. During the night, try to sleep on your left side, using pillows to support your belly – and try not to stay in a sedentary position for too long. If you work at a desk during the day, try to get up at least once every hour.

Most often, a true treatment for sciatic pain during pregnancy does not exist. It will likely come and go, depending on your fluid retention and the position of your uterus. While its definitely painful and frustrating, you shouldn’t take over-the-counter pain relievers for the pain unless you check with your provider. The same goes for using heating pads. In some instances, if you know the source of the pain, applying ice packs for short intervals can reduce inflammation.

Certainly, this is not the answer that you wanted to hear! The good news is that once you have your baby, your back and sciatic pain will be reduced. In other words, this is typically a short term condition caused by pregnancy.

Written By Stef, Mom of 4 @Momspirational

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2017. All rights reserved.