7 Steps to Combat Lower Back Pain in Pregnancy
Written by Amanda Goring Sunday, 15 April 2012 08:08
1. Improve your posture during pregnancy
If you are getting back pain in pregnancy the best advice is to try and maintain the best posture that you can. The change in your centre of balance will be throwing you off just that. So the trick is to keep your ears and shoulders in line with one another to work as a harmonious, loving power couple. Neither is ahead of the other and both keep the other in line. The best way to check that is to catch yourself in the mirror to the side, or ask someone to keep an eye on you. The most common fault is to throw your head forwards. It is true that you head weighs the same weight as a bowling ball so imagine how that will pull your whole body forwards and put huge strain on your back.
2. Avoid standing up
Push to the front of queues. Well not literally perhaps but try to avoid standing for too long. Your postural muscles are already working overtime aggravated by the hormone Relaxin. As this flows through your body and causes your muscles and ligaments to relax through pregnancy your support system is not at its best. And make the most of grabbing those priority seats on trains and buses.
3. Use a pelvic support belt
Before you were pregnant I am sure that Gok Wan coached you into buying those belts to cinch in your waist and create that elusive hourglass figure. Well now you won’t give a monkey’s about an hourglass but may still be picking up a belt – namely a specific maternity support belt. These support your bump in the later stages of pregnancy to relieve the strain through your back and now you can even get them for post-partum to continue the support until you regain your physical strength.
4. Sleep with a pillow between your knees
As odd as that may sound, straddling a pillow between your knees when lying on your side in bed may well be the support that you need to your bump and enough to relax the muscles of your pelvis, which will be having a tough time of things with all these changes going on. Ideally, if you are planning on going through more than one pregnancy I would absolutely recommend investing in one of the pregnancy pillows which you can buy from any good maternity store. Compare prices as they can vary tremendously and they may not look attractive but they are long enough to stretch along your whole body which minimises the chance of them slipping or being expelled from the bed during the night.
5. Computers make back pain in pregnancy worse
Your desk and workstation set up at work is incredibly important during your pregnancy so if your company has an internal occupational assessment team then now is the time to rope them in. Other problems can occur too. Not only does your desk height, angle, and distance matter to your back but so too does your keyboard and mouse use. Carpal tunnel syndrome is all too common during pregnancy (thanks to fluid retention) a wrist support is important for use with a keyboard and many women prefer to switch from a conventional mouse to an upright one which requires the arm to be at a more favourable angle of sideways; or else use a roller pad. Everyone has a different preference but it is worth bearing it in mind.
6. Have a bath to ease a bad back
A warm bath can help back aches. Enjoy lots of warm baths during pregnancy to help to relax your muscles as well as your mind but make sure that you can happily dip your toe into the water without jumping from the heat. The water should never be more than warm during pregnancy as it can be stressful for the baby.
7. Go shoe shopping
Finally an excuse to get the credit card out and hit the shops – this time however it won’t be for glamorous purchases. During pregnancy it is a good idea to banish the stilettos and kitten heels and opt for sensible lace ups. It isn’t the height of the heel that is important but the support of the shoe to the foot, and therefore rest of your body. As pregnancy progresses the foot arches can flatten and contribute to back pain. Imagine that your feet are the foundations of a house and that your pregnancy is akin to planning an extension on the property. You wouldn’t start without assessing that the foundations are excellent or the rest of the house would be under strain. Your body is the same, particularly during pregnancy where your centre of gravity is changed and your supporting tissues are less…well, supporting. And it is for this reason that cheap ballet pumps are also out I am afraid as they offer zero support to your feet.Learn More
Improve Posture with Dynamic Stretches
Written by Sundial Clinics Friday, 24 February 2012 06:55
Dynamic stretches after exercise is very important, not only to prevent muscle soreness the next day but to also allow the muscles to realign and not remain tight following exertion. However, you should also use dynamic stretches even without doing any physical activity writes guest contributer and Brighton based personal trainer, Lucy Howlett.
Due to everyday activities; be it standing, sitting for long periods or lifting things regularly, your body will develop areas of tension. This is simply the body’s way of supporting itself, with certain muscles coming into play time after time, becoming shorter and tighter. Your muscles will stay this way unless they’re seen to with some simple dynamic stretches. Further help can be sought from the medical practitioners at Sundial and through classes like yoga, which is fantastic for lengthening muscles, improving flexibility and posture.
To prevent a build up of tension and its visible effects (hunched shoulders, rounded back, neck jutting forwards, short stride length in gait), it is useful to try and integrate some movements that are key to re-aligning the body to optimal posture as well as comfort.
If you are sitting for a long periods of time your hip flexors are prone to becoming tight. This tension can alter your posture and affect your gait, which in turn may lead to injury or pain.
Dynamic stretches to improve posture
Lunge forwards with your left foot in front, allowing both knees to form a right angle and reaching up as high as you can with your right arm (without raising your shoulders). Then step back to a neutral standing position. Repeat this 15-20 times, or until you feel looser at the hip joint. Now change sides. NOTE: To increase the stretch sensation, add a rotation in your torso either towards or away from the front leg. Take care however, as it can have quite a dramatic effect.
Another common complaint, in sportsmen particularly, is tight hamstrings. Instead of the usual static hold you may already know, we will add some movement to allow maximum benefit. Step your left foot backwards leaving the right foot to rock onto the heel, then take your hips back while reaching forwards (towards your toes or out ahead of you). Now step back to a standing position and repeat. Imagine someone is pulling your hips backwards and your hands forwards to get the best stretch!
This dynamic form of stretching is far more beneficial in the long term than the static type; the muscles are naturally stretched in two or three planes of motion so as to trigger contraction back to a position of least effort/tension — we call it centre: you currently know it as neutral.
To support this increased flexibility you should work on your core strength to allow the spine to align well in accordance with the surrounding muscles. Core stability is important to everyone, active or not; it can help to prevent back pain and to have greater control over your stomach muscles, achieving a slimmer and more toned appearance. As well as abs exercises, make sure you work your back and do some twisting movements to encompass all planes of motion that the body goes through.
Through doing these exercises, you should feel a lot less restricted in the lower body and perhaps your upper body as well. Practice daily for maximum results; it may improve your posture, when static or walking, as well as alleviating any niggling pain you have had. These are some of the benefits of dynamic stretching. I hope you enjoy using them!
For any other fitness related questions please do get in touch:
Mob: 07879 490373Learn More
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