Back Pain | Fit Pregnancy

Back Pain

VIDEO: Pain Relief with Yoga and Pilates

The problem: Weight gain, a shifting center of gravity, and ligament-loosening hormones all contribute to aches and pains as your pregnancy progresses.   The solution: Strengthen your core muscles to support your back and spine, and stretch your shoulders, upper back, quads and hip flexors with these simple exercises. Looking for more? These 10 yoga poses are safe for every trimester. 

Strength-Training "Super Mom" Workout

This "Super Mom"strength training workout is perfect to do during pregnancy because it mimics what you'll be doing as a new mom: carrying, lifting, and pushing your new baby.

Prenatal Yoga: Cat/Cow Pose

See more poses in this series: Goddess Pose   |    Lunge Pose   |    Tree Pose  |   

Get Relief Now: 7 Tips for Easing and Avoiding Back Pain

Back pain is a common pregnancy symptom, and it doesn’t always disappear when your baby arrives.  

Drop in to any physical therapist’s office or massage studio and you’re bound to see some baby bumps in the waiting room. That’s because ligament-loosening hormones, weight gain and a shifting center of gravity all conspire to cause 2 million pregnant women to cry out from back pain every year, especially between the fifth and seventh months.

The Best Ways to Carry, Lift and Push Your Baby

Nearly every basic mommy move, from diaper changing to car seat wrangling, pulls your shoulders forward. As a result, the muscles in your back react as if you are falling and work extra hard to pull you upright, straining your back even further. Knowing the best way to carry, lift and push your baby can help keep your back in its best shape.

Here’s how to:

Design a Back-Friendly Nursery

After your newborn arrives, you’ll soon realize that seemingly small details in your baby’s room, such as the height of the changing table, can make a massive difference in preventing an aching back.

“Many new mothers are so focused on their little one’s needs, they don’t realize just how frequently they’re lifting or bending in a way that’s not safest for their back,” says industrial designer Carla Jaspers.

Pain-proof your nursery with these ergonomic tips:

Safe Medications to Take While Pregnant

Getting sick when you’re pregnant can be scary enough without having to stress about whether popping pills that might ease your symptoms will harm your growing baby.

Pelvic Pain, Vulvodynia and Pushing

Jackie is 38 weeks pregnant and has a couple of questions: one that I get a lot and one I’ve never had a reader ask before in all the years I’ve written this blog. 

The frequently asked question:

Pregnancy Backlash

Unfortunately, once you've delivered, some pregnancy discomforts may continue, especially where your back is concerned.

During pregnancy, the body relaxes the joints and ligaments in the pelvis to make it easier for the baby to pass through the birth canal; these levels remain elevated for three to four months after delivery. This instability increases the risk of inflammation and joint misalignment, which can cause back pain.

Get It Straight

A tense neck, sore back, twinges in your hips, throbbing feet—when you’re pregnant, aches and pains are just part of the deal, right? Not necessarily. “These problems may be the norm in our population today, but that wasn’t always the case,” says Katy Bowman, M.S., a biomechanist in Ventura, Calif., and creator of the Aligned and Well DVD series. “Pregnant women today suffer more than they did 100 years ago.”

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