BACK ACHE
Causes of Back Pain:
==Is due to your growing uterus and hormonal changes for your aching back. Your expanding uterus shifts your center of gravity and stretches out and weakens your abdominal muscles, changing your posture and putting a strain on your back.
==The extra weight you're carrying means more work for your muscles and increased stress on your joints, which is why your back may feel worse at the end of the day. Your growing uterus may also cause back pain if it's pressing on a nerve.
==In addition, hormonal changes in pregnancy loosen your joints and the ligaments that attach your pelvic bones to your spine. This can make you feel less stable and cause pain when you walk, stand, sit for long periods, roll over in bed, get out of a low chair or the tub, bend, or lift things.
Steps to avoid back pain:
==Stretch and strengthen muscles that support the back and legs, including your abdominal muscles. Be careful to stretch gently because stretching too quickly or too much can put further strain on your joints, which have been made looser by pregnancy.
==Swimming is a great exercise option because it strengthens your abdominal and lower back muscles, and the buoyancy of the water takes the strain off your joints and ligaments.
==Pelvic Tilts:
Stand up straight. Try to keep your bottom tucked in and your shoulders parallel with your ears. Pregnant women tend to slump their shoulders and arch their backs as their bellies grow, which puts more strain on the spine.
==If you sit all day, be sure to sit up straight. Supporting your feet with a footstool can help prevent lumbar pain, use a small pillow behind your lower back. Take frequent breaks from sitting. Get up and walk around at least every hour or so.
==Avoid standing for too long. If you need to stand all day, try to take a midday break and rest lying on your side while supporting your upper leg and abdomen with pillows.
==Wear comfortable shoes and avoid high heels. As your belly grows and your balance shifts, high heels will throw your posture even more out of whack and increase your chances of stumbling and falling.
==Always bend from your knees and lift things to minimize the stress on your back. Avoid lifting heavy objects.
==Don't reach for high objects, either, and try not to twist your back.
==Divide up the weight of items you have to carry. A shopping bag in each hand with half the weight is much better than the uneven stress on your back of carrying one heavier bag.
==Take care when getting out of bed.
==To get a good night's rest, try sleeping on your side with one or both knees bent and a pillow between your legs.
==Listen to your body. If you find that a particular activity or exercise makes your back hurt, then avoid doing it!
Steps to get relieve Back Pain:
==Don't let yourself get too fatigued.
==Avoid activities like vacuuming and mopping that require you to bend and twist at the same time.
==Try heat or cold. Although there's no hard evidence that it helps, some women find that soaking in a warm tub or putting a hot water bottle on the affected area provides at least temporary relief. There's even less evidence regarding the use of cold packs, but it's easy to do and worth a try if heat doesn't work for you. ==If you dnt have a heating pad and ice pack, u can use a towels. Wet the towel and heat it in microwave for 30 seconds and meanwhile keeep a wet towel in the freezer.
==Get a good massage or do some stretching exercises.
==Try doing pelvic tilts, which can ease back pain by stretching your muscles and, over time, strengthening them as well. Here's how:
==Get down on your hands and knees, arms shoulder-width apart and knees hip-width apart, keeping your arms straight. Tighten your abdominal muscles, tuck your buttocks under, and round your back, breathing in. Relax your back into a neutral position and breathe out. Repeat at your own pace.
==Try finding a yoga class - prenatal yoga is really good in helping back pain. You can view some videos and guides on how to do it at home.(youtube.com) But usually going to the class really good as there are many other women to share their experiences as well.
Back Ache
> Float in the Swimming Pool - provides great relief.
> Soak in a warm tub... not too hot...
> Drink Milk - increase Calcium intake.
> Maintain proper posture while sitting and standing.
> Do stretching exercises.
> wear the maternity tummy-back support band.
==Is due to your growing uterus and hormonal changes for your aching back. Your expanding uterus shifts your center of gravity and stretches out and weakens your abdominal muscles, changing your posture and putting a strain on your back.
==The extra weight you're carrying means more work for your muscles and increased stress on your joints, which is why your back may feel worse at the end of the day. Your growing uterus may also cause back pain if it's pressing on a nerve.
==In addition, hormonal changes in pregnancy loosen your joints and the ligaments that attach your pelvic bones to your spine. This can make you feel less stable and cause pain when you walk, stand, sit for long periods, roll over in bed, get out of a low chair or the tub, bend, or lift things.
Steps to avoid back pain:
==Stretch and strengthen muscles that support the back and legs, including your abdominal muscles. Be careful to stretch gently because stretching too quickly or too much can put further strain on your joints, which have been made looser by pregnancy.
==Swimming is a great exercise option because it strengthens your abdominal and lower back muscles, and the buoyancy of the water takes the strain off your joints and ligaments.
==Pelvic Tilts:
Stand up straight. Try to keep your bottom tucked in and your shoulders parallel with your ears. Pregnant women tend to slump their shoulders and arch their backs as their bellies grow, which puts more strain on the spine.
==If you sit all day, be sure to sit up straight. Supporting your feet with a footstool can help prevent lumbar pain, use a small pillow behind your lower back. Take frequent breaks from sitting. Get up and walk around at least every hour or so.
==Avoid standing for too long. If you need to stand all day, try to take a midday break and rest lying on your side while supporting your upper leg and abdomen with pillows.
==Wear comfortable shoes and avoid high heels. As your belly grows and your balance shifts, high heels will throw your posture even more out of whack and increase your chances of stumbling and falling.
==Always bend from your knees and lift things to minimize the stress on your back. Avoid lifting heavy objects.
==Don't reach for high objects, either, and try not to twist your back.
==Divide up the weight of items you have to carry. A shopping bag in each hand with half the weight is much better than the uneven stress on your back of carrying one heavier bag.
==Take care when getting out of bed.
==To get a good night's rest, try sleeping on your side with one or both knees bent and a pillow between your legs.
==Listen to your body. If you find that a particular activity or exercise makes your back hurt, then avoid doing it!
Steps to get relieve Back Pain:
==Don't let yourself get too fatigued.
==Avoid activities like vacuuming and mopping that require you to bend and twist at the same time.
==Try heat or cold. Although there's no hard evidence that it helps, some women find that soaking in a warm tub or putting a hot water bottle on the affected area provides at least temporary relief. There's even less evidence regarding the use of cold packs, but it's easy to do and worth a try if heat doesn't work for you. ==If you dnt have a heating pad and ice pack, u can use a towels. Wet the towel and heat it in microwave for 30 seconds and meanwhile keeep a wet towel in the freezer.
==Get a good massage or do some stretching exercises.
==Try doing pelvic tilts, which can ease back pain by stretching your muscles and, over time, strengthening them as well. Here's how:
==Get down on your hands and knees, arms shoulder-width apart and knees hip-width apart, keeping your arms straight. Tighten your abdominal muscles, tuck your buttocks under, and round your back, breathing in. Relax your back into a neutral position and breathe out. Repeat at your own pace.
==Try finding a yoga class - prenatal yoga is really good in helping back pain. You can view some videos and guides on how to do it at home.(youtube.com) But usually going to the class really good as there are many other women to share their experiences as well.
Back Ache
> Float in the Swimming Pool - provides great relief.
> Soak in a warm tub... not too hot...
> Drink Milk - increase Calcium intake.
> Maintain proper posture while sitting and standing.
> Do stretching exercises.
> wear the maternity tummy-back support band.
hey..very nice blog ..loved it
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