Back Pain In Pregnancy

For pregnant women, back pain during pregnancy is not a trivial matter. If not addressed, pregnancy pain can have a negative impact on your daily lifestyle, from possibly causing missed time from work to making your delivery more difficult.

What causes back pain in pregnancy?

Back Pain In Pregnancy
Back Pain In Pregnancy

When your belly becomes bigger throughout your pregnancy, your lower back curves more than usual to deal with the load, resulting in strained muscles and, you guessed it, pain. In addition, your growing uterus shifts your center of gravity forward, adding even more pressure on your lower back. Add to the mix a hormone called relaxin that can cause your ligaments to stretch and joints to loosen, and you’ve got one hurting back. The good news about backache during pregnancy is that it’s curable. There are many ways to relieve it, so if one solution doesn’t work, another probably will.

What You Can Do About It

  • Watch your posture when you’re sitting, which puts more strain on your spine than anything else. At home and at work, make sure the chairs you use most provide good support, preferably with a straight back, arms, and a firm cushion. Use a footrest to elevate your feet slightly, and don’t cross your legs; that can cause your pelvis to tilt forward, exacerbating those strained back muscles.
  • Take breaks by walking or standing and stretching at least once an hour. Sitting too long can make your back hurt even more.
  • Try not to stand too long, either. If you work on your feet, try to place one foot on a low stool to take some pressure off your lower back.
  • Avoid lifting heavy loads, but if you must, do it slowly. Stabilize yourself by assuming a wide stance; bend at the knees, not at the waist; and lift with your arms and legs, not your back.
  •  Maintain your weight gain where it must be (extra weight is extra hard on any back).
  • Wear the proper shoes. Extremely high heels are out – as are completely flat ones. Experts recommend a 2-inch heel to keep your body in proper alignment.
  • Ensure your your bed is firm. If not, place a board underneath for the duration. A body pillow (at least 5 feet long) can also aid you find stress-minimizing sleeping positions.
  • Consider a crisscross support sling designed specifically for a pregnant figure, which will help take the burden of your belly’s weight off your lower back.
  • No reaching for the things on the top shelf. Use a low, stable, step stool to get items from high places and you’ll avoid additional strain.
  • Think good thoughts, be optimistic. A calm mind leads to a looser back. You should try some yoga, which will relax both your mind and your back.
  • Do pelvic tilts to strengthen your abs.
  • Soothe sore muscles by putting on cold compresses, then warm compresses in 15-minute intervals.
  • Have a warm bath (ask your partner to draw it for you). Or turn the shower head to pulsating and enjoy the back massage.
  • Talking about massages, go get one (after the first trimester and with a masseuse who knows you’re pregnant and is trained in the art of prenatal massage).
  • If pain is significant, ask your practitioner about physical therapists, alternative medicine specialists (such as acupuncturists), or chiropractors who might be able to help.

Women and back pain concerns

Back pain is not a health problem for an individual, it relates to every one, any gender and any age, yet mostly becomes a serious concern for those who works in office all time and for older due to aging.Today, a topic named “Women and all back pain concerns” hopefully deal all questions for women those having been suffering from back pain or being at risk.

If you are a sedentary officers (either women or men) trying to check out all concerns about back pain, you should take the following question as a basic handbook.

What symptoms of back pain should women be alerted?

First of all, you should have a overview about your back areas, namely upper, middle and low back. If you are at risk, variation of pain from persistent aching, stiffness to sharp, localized pain, even chronic pain can occurs in one of these three areas, for example:

  •  anywhere along your spine, from the base of the neck to the hips.
  •  in the neck, upper back, or lower back — especially after lifting heavy objects or engaging in other strenuous activity.
  • in the middle or lower back, especially after sitting or standing for extended periods.
  • from the low back to the buttock, down the back of the thigh, and into the calf and toes.

How can women predict the risk factors for back pain?

Normally, women who are at middle age or older are easily have back pain.

Pregnant women are able to having spine problems since birth, then experience back pain signs. In addition, they may be stressed by carrying the baby all day.

Overloaded exercises, wrong sitting postures or prolonged sitting, staying still in front of computer which are ranged into physical causes, commonly increase the risk of back pain in women.

Last but not least, back pain and other serious pain symptoms are now said linking to heavy stress or depression.

What remedy options should women consider for back pain?

Natural remedies are massage movement or yoga practices. There are many taught exercises to ease the pain effectively.

Change living, working style. What women should do is: checking the sitting posture, sleeping position or exercising sets. Any activities provided should be considered carefully. An interesting handy tip for a right sleep is choosing is choosing a good pillow and proper pillow placement depending on different sleeping positions.

Planning your healthy diet to keep your spine strong first, as with all bones, is what exactly to prevent you  from back pain later.

Cure back pain both quick and effective

Many women are now working in condition of prolonged sitting which influence much on their back, bone system causing serious chronic pains. Time limitation does not allow women to go to practical room. What they need is isometric exercises which can be practiced any where, any time. Those exercises are not only convenient but also quickly effective.Sedentary work is causing severe back pains for office women. Do not worry as now women can get rid of them with isometric exercises.

Here follows 2 motions which can be very helpful for neck pain or diagnosed osteochondrosis of cervical spine.

  • Standing at the wall, push it with back of your head for 3-5 seconds, then relax muscles;
  • Sitting at the table, lean your chin on hands bent at the elbows, press down on them, while trying to tilt your head or turn it aside.

Trouble with lower back pain, exercises can be:

  • Lying on a flat surface with legs bent at the knees, push it down with your back;
  • while pressing the surface with the waist, “hold” muscles of buttocks and perineum (A more complex version of this exercise).

If having problems with back and all muscles, suggestions are:

  • Jerks back exercises: Standing, raise simultaneously one arm up and back, and the other – down-back, then change arms. Repeat 6-8 times.
  • Load all muscles sets. Stand with your back against the wall, feet together. Slowly crouch with a straight back, trying not to pull heels.
  • Muscular tension relief:Head press. Press head back into head rest tensing the muscles in the back of your neck.  Hold for 10 seconds repeat 3-4 times.

    Overhead reach if able reach both arms overhead and back as far as they will go. Hold for 10 seconds.  If unable to do both do one arm at a time.

    Sitting up tall, arch your low back while squeezing your shoulders back. Hold for 10 seconds. Repeat 3-4 times.

The combination of exercise had better to involve some sets for relaxing breath, working out muscles of neck and whole muscles.

While remember to perform all movements slowly, on average, or slow pace; breathe evenly, not holding your breath.

With the exercises, sedentary work is no longer the fear of women. Frequent, consistent practices can make them free with nagging back pain or other unpleasant symptoms.

Yoga and its back pain relief benefit

Back pain is a problem which affects many people. Bad postures are the most common known cause of back pain. In addition, there are likely due to week abdominal or back muscles.

Yoga is so far considered to be a magic health reliever both physically and emotionally. Yoga exercises stretches not only your muscles but all of the soft tissues of your body, that is reason why we choose yoga for one of the most effective back pain treatment.

Some of yoga postures such “Reclining big toe pose, Standing twist, or Legs up the wall pose” are among the beneficial posture to ease your back pain.

“Reclining big toe pose” – a yoga posture to help relieve back pain

Studies and experiences indicates that the key of the back pain relief benefit is the balance of flexibility and strength of the muscles of the body, which can find no where but yoga exercises.

From gentle to vigorous yoga postures, at the same time, all muscles are stretched, flexible and developed. By releasing muscle tension, yoga can improve back pain.

For example, a hatha yoga style is a good place to start for resting and restoring purpose which is quite fit for improving back pain symptoms. In contrast, if you are back pain sufferers, you had better keep from heavy, challenging styles such as kundalini, ashtanga and bikram.

Yoga is the smart choice for not only back pain but also neck pain to the whole fatigue body.

Experts recommend that there should be a combination of exercise that involves yoga, swimming and weight training will give you the best results. All these exercises should be done lightly.

You are having back pain due to wrong sitting posture, then remember correcting posture and movement when sitting in front of computer, your desk in everyday life. Relaxing your muscles after a long-lasting staying still by walking around.

Yoga requires the patient and hard working. So do not hesitate to join a yoga class if you are ready to get benefit from it. First preparation is just a comfortable clothes and a yoga mat, belt, for example, to start your exercises.

How to treat back pain at workplace?

You do not want to fall into the condition of unemployment and need to find a job. However, when you have had your favorite job already, there will be many coming problems which can cause tress and depression. That is the reason here listing some occupations physical toll – or on-the-job pains, as we know: persistent aching, throbbing or tingling in the hand, wrist, elbow, shoulder or neck.

Back pain is the most common work-related injury and one of the biggest causes of back pain is repetitive motion. So the tip is to reduce repetitive motion. In some cases, you can get pain relief simply by taking more breaks or by alternating tasks so that you are not performing the same motion over and over for hours.

Define the back pain cause

Sitting in an office chair for prolonged periods of time can definitely cause low back pain or worsen an existing back or neck problem. The main reason behind this is that sitting, in an office chair or in general, is a static posture that increases stress in the back, neck, shoulders, arms and legs, and in particular, can add large amounts of pressure to the back muscles and spinal discs.

When sitting in an office chair for a long period, the natural tendency for most people is to slouch over or slouch down in the chair, and this posture can overstretch the spinal ligaments and strain the discs and surrounding structures in the spine. Over time, incorrect sitting posture can damage spinal structures and contribute to or worsen back and neck pain.

Guidelines for Office Chair Setup

To maximize back support and maintain good posture while sitting, the best choice is the use of an ergonomic office chair. However, simply owning an ergonomic office chair is not enough – it is also necessary to adjust the office chair to the proportions of the individual’s body to improve comfort and reduce aggravation to the low back and neck.

The first step in setting up an office chair is to establish the desired height of the individual’s desk or workstation. This decision is determined primarily by the type of work to be done and by the height of the person using the office chair. The height of the desk or workstation itself can vary greatly and will require different positioning of the office chair, or a different type of ergonomic chair altogether.

Once the workstation has been situated, then the user can adjust the office chair according to his or her physical proportions. Here are the most important guidelines – distilled into a quick checklist – to help make sure that the office chair and work area are as comfortable as possible and will cause the least amount of stress to the spine:

  1. Elbow measure
    First, begin by sitting comfortably as close as possible to your desk so that your upper arms are parallel to your spine. Rest your hands on your work surface (e.g. desktop, computer keyboard). If your elbows are not at a 90-degree angle, adjust your office chair height either up or down.
  2. Thigh measure
    Check that you can easily slide your fingers under your thigh at the leading edge of the office chair. If it is too tight, you need to prop your feet up with an adjustable footrest. If you are unusually tall and there is more than a finger width between your thigh and the chair, you need to raise the desk or work surface so that you can raise the height of your office chair.
  3. Calf measure
    With your bottom pushed against the chair back, try to pass your clenched fist between the back of your calf and the front of your office chair. If you can’t do that easily, then the office chair is too deep. You will need to adjust the backrest forward, insert a low back support (such as a lumbar support cushion, a pillow or rolled up towel), or get a new office chair.
  4. Low back support
    Your bottom should be pressed against the back of your chair, and there should be a cushion that causes your lower back to arch slightly so that you don’t slump forward or slouch down in the chair as you tire over time. This low back support in the office chair is essential to minimize the load (strain) on your back. Never slump or slouch forward in the office chair, as that places extra stress on the structures in the low back, and in particular, on the lumbar discs.
  5. Resting eye level
    Close your eyes while sitting comfortably with your head facing forward. Slowly open your eyes. Your gaze should be aimed at the center of your computer screen. If your computer screen is higher or lower than your gaze, you need to either raise or lower it to reduce neck strain.
  6. Armrest
    Adjust the armrest of the office chair so that it just slightly lifts your arms at the shoulders. Use of an armrest on your office chair is important to take some of the strain off your neck and shoulders, and it should make you less likely to slouch forward in your chair.

No matter how comfortable one is in an office chair, prolonged static posture is not good for the back and is a common contributor to back problems and muscle strain. To avoid keeping the back in one position for a long period, remember to stand, stretch and walk for at least a minute or two every half hour. Even a quick stretch or some minimal movement – such as walking to the water cooler or bathroom – will help.

A twenty minute walk will help even more, promoting healthy blood flow that brings important nutrients to all the spinal structures. In general, moving about and stretching on a regular basis throughout the day will help keep the joints, ligaments, muscles and tendons loose, which in turn promotes an overall feeling of comfort, relaxation and ability to focus productively. Hope that after reading these information, you will be able to get rid of on-the-job pain in general, and back pain in particular.

6 Tips to treat Chronic Pain Symptoms

How to get relief from back pain symptoms with a combination of therapy, diet and back pain exercises. Here are six handy tips to remember for the chronic backache patient.

Different Backaches Call For Different Measures

Back pain can arise from a variety of causes. If you have chronic pain symptoms that keep recurring, you need to do more than just concentrate on pain relief. Acute backache can be caused by sudden injury from lifting heavy objects, prolonged period of sitting in a particular position or even from a marathon tennis session. In such cases, some painkillers and an ice pack may just do the trick. But, if your pain is not relieved by medication and keeps coming back, you should consult a doctor or a chiropractor.

The Importance Of Early Diagnosis For Chronic Pain

Chronic back pain can be a debilitating condition. If left untreated, it can become a major health problem that will prevent you from enjoying a normal life. Taking care of a bad back can become a lifelong burden if you do not take care at an early stage. Correct and timely diagnosis is very important. Especially in case of chronic back pain, detailed tests may have to be conducted to rule out underlying problems like a herniated disc or spondylysis. In extreme cases, surgery may be considered. However, most forms of back pain can be alleviated with a combination of diet, exercise and various kinds of pain-relief therapy.

Six Tips To Help You Heal A Bad Back

Here are some ways to alleviate chronic pain symptoms:

1. Make exercise a part of your daily regimen. There are specific exercises for the back that can strengthen back muscles and prevent further pain and injury.
2. Take care of your diet. Putting on weight, especially around the middle, takes its toll on the back. Staying trim will not only make you feel healthier, it is better for your back too.
3. Alternative therapy like acupuncture and magnetic therapy can go a long way in providing you relief from backpain. Try them out to see if they work for you.
4. Join yoga classes and learn different back strengthening postures and meditation techniques. Besides making you more flexible, yoga also has back-specific postures to relieve backache. Related breathing and meditation skills can help reduce stress, which is usually linked to back ache.
5. Bad posture not only causes but also aggravates backache. Learn to sit and stand properly without slouching.
6. Make sure your workspace is back-friendly. The work surface should be at a comfortable height and the chair should have good lumbar support.