3 Top Strategies to Manage Back Pain During a Pregnancy
It has been reported that approximately 50% of all pregnant women experience back pain during their pregnancy and 50% to 75% of women experience back pain during labor. That being said, knowing how to manage the symptoms associated with back pain on a day by day basis can help you make the most of your pregnancy and live comfortably. While it's always a good idea to consult a professional chiropractic care team for specialized advice, these tips are effective for short-term or DIY treatment. Here are just a few ideas to help you keep your back pain at bay during a pregnancy.
Sleep in the Right Position
Your sleeping position can actually make a major difference in the overall comfort levels you experience throughout a pregnancy. Experts recommend sleeping not on your back, but on your side, and keeping one or both of your knees bent. There are a wide variety of support pillows intended for providing comfort while sleeping during a pregnancy, so consider buying one of these pillows and placing it under your abdomen and/or behind your back for extra support and comfort.
A pregnancy pillow should provide support under the belly and between the legs. Experts believe that sleeping on your left side lets the baby get the most nutrition while you are asleep. The pillow between the legs will keep the pelvis level and supported. This will also decrease knee pain by cushioning the joints. In addition, placing the pillow behind your back may help you avoid rolling over onto your back. Sleeping on your back can put pressure on the arteries and veins that deliver nutrients to the lower half of the body. A pregnant woman who does lay on her back for too long might actually feel her legs go to sleep.
Include Light Physical Activity in Daily Routine
It's understandable for you to be more tired throughout your pregnancy, but it's essential to try to fit some form of light physical activity into your daily or weekly schedule. Your physical fitness level before your pregnancy should give you a sense of what you will be able to perform while pregnant. Let that be your starting point in the first and beginning of your second trimester.
When deciding how much exercise you can handle while pregnant, you should always listen to your body. As you go further into your second and third trimester, your blood pressure, as well as the size of your baby and belly, will increase the physical stress on your body. Make sure to hone into what your body is telling you. Try to get into the habit of taking a walk after dinner, or ask your health professional or chiropractic specialists about including some type of water-based activity into your workout routine. Prenatal yoga can also be an excellent form of exercise for pregnant women.
Be Mindful of Your Posture
Finally, it's important to think about how you stand. Experts suggest a very specific posture for keeping back pain at bay during a pregnancy:
"When you stand, use a comfortably wide stance for the best support. If you must stand for long periods of time, rest one foot on a low step stool -- and take time for frequent breaks. Good posture also means sitting with care. Choose a chair that supports your back, or place a small pillow behind your lower back," writes the Mayo Clinic.
Overall, more than 1 million chiropractic adjustments are given every day, all over the world. And even if you aren't going through a pregnancy, you may find that you can benefit from one of the many aspects of chiropractic care. For more information about finding a high-quality chiropractic care team, contact Garden State Spinal Care.
