Easing Back Pain

Try these ten quick fixes to help ease back pain during pregnancy

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Pregnancy and back pain just seem to go together. New moms experience it, too. We asked Todd Sinett, a chiropractor and author of The Truth About Back Pain, for five quick fixes.

1. Stretch out. If you’re pregnant, counteract the forward pull of a growing tummy with a standing abdominal stretch. Stand up, put your arms above your head, and arch your back slightly. Come back to neutral and do that for 3 sets of 12 a couple of times each day.

2. Eat healthy. Caffeine and sugar raise levels of the stress hormone cortisol in the blood, triggering an inflammation response, which in turn can cause backache.

3. Get in balance. During pregnancy and the birthing process the pelvis undergoes tremendous structural change. A chiropractor, physical therapist, or massage therapist who specializes in pre- and post-natal massage can balance the muscles and help to realign the area.

4. Sleep. Not getting the proper amount of rest also causes cortisol levels to rise. The result: Instead of contracting and relaxing, muscles and organs simply contract and don’t relax, creating pain.

5. Use a pillow. If you breastfeed, you spend a lot of time hunched over, putting pressure on your neck, shoulders, and back. A specially designed pillow for your baby to rest on can help you avoid slouching.

6. Take a walk. Walking is a great stress-reliever. It also dramatically increases the circulation throughout your body and helps with posture.

7. Use a breastfeeding pillow If you breastfeed, you spend a lot of time hunched over, putting pressure on your neck, shoulders, and back. A specially designed pillow you’re your baby can rest on can help you avoid slouching.

8. Be supported. Breast size increases during lactation. Get a professional fitting to ensure that your bra offers the right amount of support.

9. Carry comfortably. For longer trips, baby backpacks are better than forward carriers, which can put pressure on your back and neck.

10. Stride right. Make sure your baby’s stroller height is right for you. When you push, your elbows should be slightly bent, not fully extended.

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