Tips To Reduce Lower Back Pain During Pregnancy
Are you suffering with back pain whilst pregnant?? In this video I talk about 5 practical tips you can use to help you back pain when pregnant. For me, my lower back pain kicked it around 12-14 weeks, it was a gradual onset but after a few days I was crippled by the pain! I was surprised at how early on it had started considering I barely had a bump at that stage, but due to all of the hormones being released and the structures in the pelvic girdle and lower back getting ‘looser’ and more flexible, this is most likely what caused the pain.
It was during this time that I started looking for things that could help me get through the day with the lower back pain. As I was struggling to get dressed, get up and down off a chair… walk!
As the two weeks went by here are the 5 tips I learnt:
Toilet Raiser for Pregnancy Back Bain
This is great for making your frequent toilet visits more manageable. Getting up off a low toilet seat can be extremely changing so raising the seat by 10cm, makes each trip much easier!
Litter Gripper for Pregnancy Back Bain
Bending to pick anything up off the floor around the house was unbearable, so getting a litter picker can help you get those little things done around the house that you may need to do! Even if it is just picking up socks off the floor and putting them in the laundry bin!
Glute Pump Band/Exercise for Pregnancy Back Bain
Getting a pump through the lower back and glutes definitely helped me feel more ‘stable’ in the area. That extra blood flow to the muscles either side of the spine, gave that sensation of a pump which made my lower back feel better. I will say this is a temporary measure, you will need to do it a few times throughout the day, but I definitely felt the positive effects of it each time.
I was doing 10 reps and 3 sets at a time, which was uncomfortable but doable, especially with an encouraging partner to help you.
Large Yoga Ball for Pregnancy Back Bain
A large yoga ball is a great tool for desk based work, as well as chilling out, and being able to watch a bit of tv in the evening. Slightly off balance, helps you to keep that core engaged which helps to support the lower back, as well as taking the weight off it as you slowly bounce on the ball. As it is not that comfortable it does help you move about more, which is again great for the back!
How To Get Up Properly with Pregnancy Back Bain
Going from sitting to standing is such a challenge with lower back pain during pregnancy, but here are 4 things to remember to do each time which make it much more manageable! Not pain free, but much more manageable!
I hope this episode was helpful for you! I was looking for something just like this on YouTube when I was going through it, so hopefully it is an eye-opener that there are a fair few things that are within your control and you can do!
Love,
Lara x
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