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 ten quick fixes.
- 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.
- 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.
- 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.
- 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.
- 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.
- Take a walk. Walking is a great stress-reliever. It also dramatically increases the circulation throughout your body and helps with posture.
- 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.
- Be supported. Breast size increases during lactation. Get a professional fitting to ensure that your bra offers the right amount of support.
- Carry comfortably. For longer trips, baby backpacks are better than forward carriers, which can put pressure on your back and neck.
- 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.