How to get rid of lower back pain in early pregnancy

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lower back pain in early pregnancy

Lower back pain is also an issue in throughout your pregnancy. Again, there is not much that can be done about this except to make sure you have good posture and begin lower-back-strengthening exercises.

You will probably experience some major mood swings. This is due to an increase in hormone levels. Rest, eat right, and socialize. Being around other pregnant women may help you feel more at ease with what’s going on in your life. Remember—always drink plenty of fluids, eat right, and get lots of rest!

lower back pain in early pregnancy
lower back pain in early pregnancy

How to get rid of lower back pain in early pregnancy

Do low back stretches.

Rest comfortably on your hands and knees with your head in line with your back. Pull in your stomach, arching your back upward. Hold the position for several seconds, then relax. Repeat five times, gradually working up to 10 repetitions.

lower back pain in early pregnancy
lower back pain in early pregnancy

If you fancy doing some gentle strength conditioning exercises at home, try doing some daily pelvic tilts:

  • Stand with your shoulders and bottom against a wall, keeping your knees soft.
  • Tilt your pelvis, so that your back flattens against the wall, and hold for about four seconds, continuing to breathe.
  • Repeat up to 10 times.

Try ‘the Cat/Cow

lower back pain in early pregnancy
lower back pain in early pregnancy

This one is especially great for alleviating lower back pain (some women swear by it for getting through early labor). Start on all fours, with your wrists directly below your shoulders and your knees right below your hips.

Make sure your spine is neutral (your tush shouldn’t be sticking up in the air, and your back shouldn’t be bowed). Slowly arch your back and lift your chest and head up towards the sky (cow). Then, tilt the top of your head toward the ground and round your back toward the ceiling (cat). Change the position on each exhale. Repeat five to ten times.

Yoga for lower back pain relief

  • The Downward Dog

Yoga is respectful of both your rapidly changing body and your increasingly anxious mind. This pose in particular is perfect for the first trimester. It helps to alleviate physical and mental fatigue, while increasing hip flexibility (which, a few months from now, you’ll be very glad to have).

lower back pain in early pregnancy
lower back pain in early pregnancy
  1. start on your hands and knees. Your knees should be hip- width apart, with your feet directly behind the knees and your palms directly under your shoulders, with your fingers facing forward. Look down between your hands so that your back is flat.
  2. With straight arms, lift your hips toward the ceiling. Keep your spine as straight and long as possible and let your head hang loosely.
  3. Spread your fingers wide apart with the middle finger facing forward and the palms shoulder-width apart. Press your fingers and palms into the floor.
  4. Your feet should still be hip-width apart, with your toes facing forward. Press your heels into the floor so that you feel a stretch in the back of your legs. Keep your legs straight or slightly bent.
  5. Breathe deeply and hold for up to 2 minutes.

Later on, when you’re a little bigger, you’ll find the Downward Dog a great way to relieve lower-back pain and late-night leg cramps. And if the weight of your small but solid baby right on your bladder keeps you awake, try doing this pose with your legs bent.

  • The Butterfly

Sciatica. It’s a pain in the butt. There’s no other way to describe it, because that’s exactly what it is. (For the technically minded, sciatica is caused when either your pelvic joint, the baby’s head, or your growing uterus puts pressure on the sciatic nerve in your lower back.)

Not for the first time, it’s yoga to the rescue. If your backside is causing you unusual but severe pain, try doing the Butterfly several times a day.

lower back pain in early pregnancy
lower back pain in early pregnancy
  1. Sit on the floor with your spine straight. Bring the soles of your feet, heels together, toward your groin so that your knees fall apart.
  2. Lean forward to place your hands on the floor in front of you, or hold onto your ankles.
  3. In this position, practice lifting your pelvic floor (that part of your anatomy with which you are now, no doubt, intimately acquainted, seeing as you do your Kegel exercises so often).
  4. Then, draw in your belly as much as you can (or at least try to). This will make your spine even longer, and create more space for you and your baby.
  5. Spread your legs (sorry, there’s no other way to put it) as wide as possible, pushing your knees toward the floor. Relax your groin, and allow your hips to open.
  6. Hold this position for up to 1 minute. Release by sitting up, keeping your spine straight.

LAVENDER BUBBLE BATH : Soothe and heal your body

In just a few short months, the precious time you currently spend luxuriating in the bathtub will have been commandeered by a small, slippery infant with cleansing demands of his or her own. So, it’s only sensible to really make the most of the bath-time opportunities that remain before you give birth.

lower back pain in early pregnancy
lower back pain in early pregnancy

Try this lavender bubble bath with pleasantly warm (not hot) water. Lavender oil is noted for its soothing properties and is particularly beneficial for aching backs, legs and ligaments, so it’s luxurious and decadent in an absolutely-essential-for-a- pregnant-woman way.

Makes about 4 1/2 cups

4 cups water

1 bar of your favorite unscented soap, grated

1/4 cup coconut oil
3 drops lavender essential oil

In a medium saucepan, warm the water over low heat. Add the soap and stir until dissolved. Remove the pan from the heat and add the coconut and lavender oils. Draw yourself a nice deep bath, add at least a cup of your newly concocted bubble bath, and enjoy. You can store the remainder in a sealed jar, in the refrigerator for up to 1 week.

Optional Video :Ease That Pesky Lower Back Pain During Pregnancy: Q&A Wednesday