| Pregnancy
May Cause Back Pain |
 |
Don't
Suffer in
Silence |
Instead
of suffering through the pain, talk to a health care professional
for advice. She can help you train your muscles to help
keep your back muscles strong and healthy. |
|
|
| Bonus
Benefits |
By
following the advice of your health care professional, you
not only strengthen your back muscles, but improved conditioning
may help you during and after labor. |
|
|
| Your
Rapidly Changing Body |
|
 |
Causes
of Back
Pain During Pregnancy
Poor
posture is the most common cause of back pain during
pregnancy. As your uterus grows, its increased
weight causes an imbalance in your back.
Increased hormones also loosen your pelvic joints.
|
|
|
|
| Practice
Good Posture |
|
| Standing |
Take
the strain off your back by putting one foot up on a ledge.
Alternate footing and shift weight to alleviate some pressure.
Remember, wear flat shoes with good support. |
|
|
| Sitting |
Keep
your knees at hip level, use a small pillow or cushion to
support your lower back. This should relieve some of the extra
strain on your back from sitting. |
|
|
| Sleeping
and Relaxing |
Sleep
on your side with knees bent, use a pillow between your legs
and beneath your stomach to keep your spine straight. Avoid
lying on your back for long periods of time because that position
restricts blood flow to you and your baby. |
|
|
| Think
Before You Move |
|
| Getting
Out of Bed |
Move
to the edge of your bed, put your feet on the floor, lean
forward and use your leg muscles to stand up. |
|
|
| Bending
Down |
Bend
at the hip and knees, push your gluts out as you bend, keep
your upper body straight and aligned with your hips. |
|
|
| Pushing |
Use
both hands to push, keep elbows bent, put one foot in front
of the other, push off with your back foot. |
|
|
| Lifting |
Make
sure the load is not too heavy, use your legs to bend, DON'T
USE YOUR BACK!!! |
|
|
| Standing
up |
Move
to the edge of the seat, use your legs to stand up. |
|
|
| Reaching
and Turning |
Turn
your whole body, lift with your arms and legs, not your back. |
|
|
| Exercise
Your Back |
|
| Pelvic
Tilt |
Stretches
your lower back and glutes which guides you to good posture. |
|
|
| Neck
and Shoulder Stretch |
Alleviate
upper back pain. |
|
|
| Low
Back Stretch |
Keeps
your back muscles strong and flexible. |
|
|
| Stomach
Strengthener |
Strengthens
the muscles that support the uterus. |
|
|
| Hamstring
Stretch |
Increases
the strength and flexibility of your hamstring muscles. |
|
|
| Wall
Slide |
Strengthens
your quadriceps, hamstrings, and gluteal muscles. |
|
|
| Ease
You Own Discomfort |
|
| Self-Care
Tips |
Use
ice to numb painful areas. Use heat to relax sore muscles.
Massage swollen areas. And above all, use the R.I.C.E.
techniques and see your chiropractor. |
|
|
| Steps
Towards Total Fitness |
|
| Rest
Easy |
Relaxation
helps reduce tension caused by changes during pregnancy.
Use abdominal breathing to help relax. |
|
|
| Eat
Right |
Eat
healthy; eat foods low in fat and sugar. Avoid
fast food and junk food which contain an excess amount of
salt. |
|
|
| Exercise
Safely |
Start
a light aerobic exercise to stay fit during pregnancy. Wear
shoes with good support. But, always consult your doctor
before beginning a new exercise regime. |
|
|
