Pregnancy Back Pain Solutions

~Natural Remedies for Back Pain During Pregnancy~

Then as the uterus grows and the fetus gains weight, your center of gravity shifts. More and more pressure is placed on the lower back, ligaments and pelvis. Other factors causing or contributing to pregnancy backache include weak core muscles, poor posture, kidney stress and improper lifting techniques.

According to the classic Wise Woman Herbal for the Childbearing Year by Susun Weed:

Here are my top natural remedies to effectively treat lower back pain and pregnancy backache:

Exercises for Pregnancy Back Pain:

• Alternate flexing and rounding the spine on hands and knees as in the cat/cow yoga pose. This movement can also be done in a modified fashion just sitting in a chair.
• Gentle spinal twisting can be done sitting in a chair, in a simple cross-legged or tailor sit, or lying on your back.
• Abdominal strengthening done gently and appropriately is safe during pregnancy. Here is a great article on safe ab exercises for pregnancy.
• Pelvic rocking tones muscles and improves posture.

Nutrition and Herbs for Pregnancy Backache:

• Vitamins C, D, E and B-complex are particularly important for preventing and healing back pain.
• Minerals, especially calcium and magnesium, are helpful in treating and preventing backache. Calcium-rich foods include dairy, salmon, sardines, leafy greens, bone broths and dried fruits. Nuts and seeds, fresh vegetables, apples, figs and wheat germ are all rich in magnesium.
• Lemon juice squeezed into your water supports your kidneys.
• Helpful herbs include red raspberry leaf, nettle, comfrey and wheatgrass juice.

More Natural Remedies for Back Pain:

• Chiropractic care is essential for treating and preventing pregnancy back pain. If you can, see a practitioner specializing in pregnancy and certified in the Webster technique. This technique is best known as an effective, non-invasive way of turning a breech baby. But it is also very effective for increasing comfort in pregnancy and optimizing fetal position for an easier delivery
• Wear flat, supportive shoes.
• Use proper lifting techniques, bending at knees rather than the waist.
• Use a side sleeping position with pillows to support your belly and top leg.
• Heat and/or hydrotherapy (e.g., a warm bath) is soothing.
• Enjoy a professional massage or even a loving back rub from your partner.
• Use good posture with spine elongated, abdominal muscles gently engaged, chest lifted, shoulder blades relaxed in the center of your back.

Important note: While some suggest a maternity girdle or pregnancy support belt to relieve back pain during pregnancy, be aware there are drawbacks to this solution. Because they provide external support to the lower back and abdomen, these products can actually weaken those core muscles by doing their work for them. They are also thought by many to restrict the baby's movement, potentially causing a posterior baby and back labor.

It is much preferable to develop a strong set of core muscles, which will internally stabilize the spine and surrounding tissues to prevent back pain in pregnancy. This along with the other suggestions listed here will ensure your long-term back health.

Return from Pregnancy Back Pain to Natural Pregnancy

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