Help with relieving pregnancy backache?

Question

I'm 5 1/2 months pregnant and have been having lower back pain. I know this is normal - any tips on how to relieve or strenghthen the back muscles?

Stretches, excercises, videos....anything!!

Answer 1

Fit balls or exercise balls can help relieve pressure when exercising. Also I did a class called "body balance" at the gym which is a combination of yoga, pilates and tai chi. I HIGHLY recommend it. Its not as boring as yoga and not as full on as a say, aerobics class, but you will notice a difference within 2weeks.

Also to alleviate pain use a heat bag/hot water bottle or heat a DAMP towel for 2 minutes in the microwave (don't set it on fire). Also lay on the couch or bed with your feet elevated and knees bent and put a pillow behind your back and inbetween your legs when you sleep to take the pressure off your joints/back/pelvis.

Gentle exercise is definately going to help, but you need to speak to a trainer at a gym or your doctor about what is appropriate for your stages of pregnancy.

Good luck and congrats!

Answer 2

Hi - I sympathise because I suffered a lot with backache. A hot water bottle works well on the lower back and you are allowed paracetomol. A massage from your partner works wonders but I found the best thing was exercise (get your doctor to refer you to a physio and they can teach you exercises at home). Another thing - make sure you do your pelvic floor exercises several times a day. They really strengthen all the muscles down there and around lower back. It worked great for me .

Answer 3

Chiropractic, yes, it is safe for pregnant women, and very helpful. too, also try ice compress. Heat usually feels good but makes it worse, ice reuces inflammation, 10 minutes on, 1 hour off

Answer 4

panadol, swimming,yoga,laying in a warm bath, a warm shower, use a heat pack, a nice massage, deep heat or those kinda creams, yeh thats the kinda stuff my doc told me to do during my last pregnancy