More on pregnancy back pain

Most women develop back pain at some point during pregnancy. It occurs mostly in the second and third trimesters and can be one of the most distressing discomforts of pregnancy.

As the fetus grows inside you, your abdomen grows with it. This throws your body off balance. Your body tends to compensate by assuming a swayback posture. In addition, carrying an extra 30 pounds or more in your middle puts pressure on yourback muscles. Weak abdominal muscles are yet another factor that can contribute to low back pain.

What to do about it?

• Going into a pregnancy with strong abdominal muscles can help align the body and decrease the tendency to develop a swayback posture. Unfortunately, many of us do not have the foresight to tone up our abs before we get pregnant and experience lowback pain.
• Use proper body mechanics when lifting. Don't bend at the waist. Squat, hold in your buttocks, hold the object close to your body, keep yourback straight and lift with your legs. This puts most of the strain on your legs instead of your back . Avoid lifting heavy objects. If you have a young child, try to get her to climb up onto you, rather than lifting her, when possible.


• Try to have frequent rest periods off your feet. If you are required to be on your feet for work, have a footstool or something comparable to rest one foot on while standing.


• Sleep on a firm mattress. You can put a board between your box springs and the mattress if your bed is too soft.


• Sleep on your side with your knees up towards your abdomen with a pregnancy pillow between your knees for support.
• Wear low-heeled shoes. When heels are too high, they push your body forward, putting further pressure on your back.


• Sit on chairs or couches with good back support. Place a small pillow behind your lower back to help lessen the strain.


• Place a hot water bottle or heating pad (wrapped in a towel to avoid burns to the skin) to the area where you are having discomfort.


• You can also buy an abdominal support belt, which places support under your abdomen as it grows. You can find them in maternity stores and catalogs.


• There are also exercise you can do to strengthen your back and improve your flexibility. Many women find that the exercises give them relief of pain within a few days or weeks.

More on pregnancy back pain

Acupuncture to reduce back pain in pregnancy

A Yale researcher and expert in the practice of acupuncture is conducting a three-year study on the effectiveness of this ancient Chinese practice in reducing low back pain during pregnancy.

The study is funded with a $400,000 grant from the National Institutes of Health and will include 150 women who are at least 24 weeks pregnant. The lead researcher, Shu-Ming Wang, M.D., associate professor of anesthesiology at Yale School of Medicine, was approached by a colleague three years ago who was suffering from severe low back pain and sciatica in the final months of her pregnancy.

"She asked if I could do anything to help," said Wang, who inserted three, two-millimeter needles into her colleague's ear. "She recovered immediately." A subsequent survey of more than 1,000 pregnant women in New Haven County showed that 65 percent suffered from low back pain and sciatica. The survey was conducted by Yale-New Haven Hospital in conjunction with Wang, who is an attending anesthesiologist at the hospital.

Acupuncture involves stimulation of anatomical points on the body by a variety of techniques, including penetrating the skin with thin, solid, metallic needles that are manipulated by the hands or by electrical stimulation. In this study each of two groups of women will receive slightly varying acupuncture treatment. The remaining group will receive no treatment and serve as a basis of comparison. Wang said those women who do not receive treatment and those who do not improve with assigned group interventions will be invited to return for additional treatment at no cost after the study is completed.

The treatment consists of three tiny needles inserted on one side of the ear. The women will be asked to remove the needles after one week and the results will be measured two weeks after the treatment was initiated. "They can sleep, and shower, and forget about the needles, other than when they answer the telephone," Wang said.

Yale daily news article here

back pain in pregnancy

Article on Lulla-Luna pregnancy body pillows

Made in Water, is a uk based company founded by Carine Pouypoudat in 2004 after she experienced a very personal need for comfort and more natural and ethical products during her own pregnancies.

The full range of Lulla-Luna pillows also includes a body pillow for full support during pregnancy and a wedge pillow for heavy and tired legs. Today, Made in Water provides information and advice for mothers whether they are choosing to have a home birth, hospital birth or to use a birth centre. Their range of natural products assist mothers through their journey and beyond.

Full article here : Lulla-Luna pillows

pregnancy body pillows

Boppy pregnancy and nursing pillows

Boppy is a famous company who makes pregnancy pillows, nursing pillows and pillows for babies. Check these awards :

2003, American Baby "Best of the Year" award -- #1 -- named the number one product 2 consecutive years

2003, Top Pick Award from The Mom-to-Mom Guide to the Baby Years: Reviews, Ratings and Recommendations from the Trenches

2002, American Baby "Best of the Year" award -- #1 -- the number one baby product according to new parents

And the list goes on, bottom line you can't go wrong with these products ! They have what they call Prenatal Comfort products :

• Cuddle Pillow : It's ideal for side sleeping, the recommended sleep position for prenatal women. This uniquely shaped pillow supports under the belly and helps to keep the back aligned properly, reducing discomfort in the morning. A lavish 360-thread count cotton slipcover makes for easy washing. This product is designed to support the growing and changing shape of the pregnant woman, not to take over the bed! costs between 30-40$

• the Pregnancy Wedge : As baby grows, it becomes more difficult for mom to get the rest she needs. The dense foam supplies support when positioned under the belly. Its lightweight portability makes it easy for mom-to-be to move it about during sleep. It can be moved from belly support to support between the legs to help ensure proper alignment while sleeping. A lavish 360-thread count cotton slipcover makes for easy washing. Costs around 15$.

• the 24/7 Body Pillow : This pillow provides total body support in many different sleeping positions during pregnancy and takes up less room than other body pillows. A removable soft Pima cotton slipcover makes washing easy. The 24/7 Body Pillow can be used under the head and between the legs while sleeping, or it can be rolled into the coordinated bolster bag and used for a back support. A bit more pricey than the other, it costs around 55$.

They're all great, based on what i've already exposed in other posts, it's really up to you to decide. The only advice is can give you is : if you decide to put a lot of money on a pregnancy pillow then make sure it has many uses, like when the baby is born.

Celeste Stewart has a cool review of a boppy here.
There's also a short video demo of the boppy nursing pillow : here


Boppy pregnancy and nursing pillows

The wedge pregnancy pillow

Lots of people think using pregnancy pillows is strange, until they try one. They figure they can accomplish the same results by just stacking regular pillows behind their backs. Of course when you see the wedge pregnancy pillow for the first time you may think it's weird. As every pregnant woman knows, it's hard to get a good night's sleep when your belly is shaped like a watermelon. Since a woman shouldn't sleep on her back during the latter stages of pregnancy (it cuts off blood flow and circulation), or her stomach (for obvious reasons), the only position left is lying on her side.
These two wedge-shaped cushions simultaneously support a woman's abdomen and lower back while she lies on her side, offering a cocoon-like comfort during those uncomfortable final months. The cushions can also be used as firm padding to wedge between the knees, so she doesn't roll forward or backward. The cover is usually removable and machine washable. If it's in cotton,just throw it into the wash just like your other bed pillows. Wedge pregnancy pillows are generally lightweight, easily movable, and don't take up the entire bed. Another good thing is that it can accomodate your ever growing belly, you can adjust the velcro to provide more space between the pillows. Just make sure your skin isn't exposed to the velcro, it can be pretty painful. just cover it with a blanket. Also make sure you position it correctly as it can fall off the bed. Your hubby will also love it because it keeps you on your side of the bed and he won't get smashed anymore :)
Parents of reflux babies can also find the wedge pregnancy Pillow a benefit. Babies with reflux are best if they sleep with their body elevated at about a thirty degree angle. The pregnancy wedge pillow is actually about just that angle. This pillow can help keep the baby elevated to the right height. I wouldn't recommend this as an all night pillow since the pillow after all is made out of foam, but it can be useful for quick naps, provided baby is sleeping on his or her back. They cost between 8$ and 50$.

To sum up :

Support back and belly during sleep
Elevate legs to reduce cramps and swelling
Fill is usually100% polyurethane foam
Middle layer is 80% polyester/20% cotton
Machine wash cotton covers
Lightweight portability makes it easy for mom-to-be to move it about during sleep
Makes a great shower gift!

wedge pregnancy pillow

Prenatal massage

Aches and pains are part of every pregnancy. Physical discomfort, muscular tensions, headaches, backaches, pains occur due to increase in weight, shifting posture and hormone levels. While pregnancy pillows help mothers to sleep comfotably, prenatal massages aim to improve circulation, alleviate aches and pains, eases muscular tensions and other pregnancy related symptoms, perking up expectant mother's mood and mental attitude.

Stress related areas which demand attention are back, neck and shoulder. Massages ont the legs reduces blood pooling and full body massage to the head/scalp, feet, hands and face area provides relief from tensions and aches. All the areas should be massaged gently and pressure should be applied when needed.

Experienced masseurs pick ways that are safe and effective and provide special pampering and comfort. Prenatal massage offers encompasses a broad range of benefits such as:

* Improves digestion
* Increases circulation
* Reduces fatigue
* Eases backaches, headaches, shoulder and neck aches caused due to muscular tension and postures to accommodate the increasing weight
* Lessens pain in the pelvic/hip area
* Reduces swelling in hands and lower legs, fewer calf cramps
* Alleviates stress on weight bearing joints such as knees, ankle and lower back - Promotes relaxation and deep breathing
* Reduces stress hormones
* Decreased insomnia
* Helps in maintaining proper posture

Prenatal massage during pregnancy is beneficial emotionally as it allows soon to be moms to unwind, feel calm, healthy and comforted during the period of physical and emotional stress. Prenatal massage can be done in different ways. Expectant moms mostly lie on their sides. A newly designed pillow especially for expecting mothers is available. This pillow has deep center cutout enabling the moms to lie flat on their bellies making them relaxed and comfortable. Lying flat on back reduces circulation of blood to the mother and child; pillows are used to keep the mother's body in elevated position. Body pillows are used for side lying positions too.

After delivery, new moms are under all kind of emotional and physical stress, especially sleep deprivation. Post partum massage is therapeutic, helping the body to return to its normal state by adjusting to the physical and emotional demands of their little one.

Massage is usually safe for most mothers, though it is advisable to check with your doctor prior to getting one. If you have high BP or diabetes, prenatal massage is not recommended. It is ideal that you tell your therapist if you any problems or complications with your pregnancy. Duration of the massage can be anywhere from 10 minutes to one hour. It depends on how much discomfort you are experiencing and how much time you have on hand. Massage once a week during 2nd trimester and twice a week or more during 3rd trimester are ideal.
Because of the tremendous physical and hormonal changes that occur in the expectant mother, I do not recommend any massage during the first trimester. In my opinion, this is the time for the mother to get comfortable with being pregnant. The second and third trimesters are wonderful times to begin prenatal massage.
I do not recommend massaging so deeply that pain is ever felt. The most effective guide for determining proper pressure is open communication between the mom and whoever is massaging her.

An unscented lotion is best to use as a lubricant, since many pregnant women have an aversion to strong odors. The person giving the massage should have short, trim and smooth nails, and should avoid wearing any watches, rings or other jewelry that might cut skin or make noise to distract from the experience. The massage should be done in a quiet area away from phones, traffic, children, pets, etc. Soft and soothing music can add to the relaxation and comfort of the mom-to-be. The room should be well ventilated -- having a fan circulating the air is a good idea.

Prenatal massage can be performed anywhere from 10 minutes to one hour, depending on how much time you have and how much discomfort you are experiencing. Once a week during the second trimester is great, and twice a week or more, during the third trimester is wonderful. In my practice and in my teaching, I have found that my pregnant clients appreciate their massage therapy appointments because they know relief is at hand. They look forward to their weekly appointments to ease recurring problems, such as sciatica, leg cramps, and back and round ligament pain. I hope pregnancy massage eases any discomfort you may be feeling, too.


Prenatal massage pregnancy pillow

Avoiding pregnancy back ache

WebMd has an interesting article on Maintaining Proper Body Mechanics during pregnancy. It is actually from the Cleveland clinic which is among the best hospitals for in USA for 2006. The article has many useful tips and advices about what positions to adopt to avoid strain on your back. There's a bit about how pillows can ease the pain when lying down

"some doctors recommend that pregnant women lie on their left side in the third trimester to allow for the best blood flow to the fetus and to the uterus and kidneys. Because your liver is on the right side of your body, lying on the left side also helps keep the uterus off that large organ.No matter what position you lie in, a pillow should be under your head, but not your shoulders, and should be a thickness that allows your head to be in a normal position to avoid straining your back. You may also want to put a pillow between your legs for support. Use your pillows to discover a comfortable sleeping position. There are several special "pregnancy" pillows on the market that may help you sleep better"

pregnancy back ache

The pregnancy body pillow

A pregnancy body pillow combines a pregnancy pillow AND a nursing pillow in one item. After your baby is born, you can use the curved pillow to assist with proper positioning for bottle-feeding or breastfeeding you can even breastfeed twins with this pillow. When your kid gets older, the two bolster pillows are ideal as youth bed pillows. Each bolster pillow spans the width of a twin-sized bed. Two bolster pillows together span the width of a king-sized bed. Kinda makes it the ideal maternity pillow no ? be ready for a great night sleep!

The body pillow helps to maintain a properly aligned spine. Spinal alignment is a primary concern of doctors and chiropractors, and most of us incorrectly think it simply involves good posture and lifting with the legs, not the back. Having a properly aligned spine is also about the physical condition of your spine, and it affects your entire body. A current model on the market is the snoozer model. During pregnancy Snoozer pregnancy pillows can help with maintaining a properly aligned spine and after your pregnancy Snoozer body pillows continue that added support. Every single part of your body depends on good spinal alignment. Your spine supports your body and all body functions.It holds you up. This is what most of us think of when we think about the spine. Without a spine, we'd look more like jellyfish than human beings and driving a car would be a lot more difficult. It protects your central nervous system.
This is crucial. The central nervous system, which includes your brain, spinal cord and spinal nerves, is the body's communications center. Your central nervous system sends the message to your eyes to read these words, to your fingers to tie your shoes, it even tells you to breathe. Body pillows and pregnancy pillows help your spine protect the central nervous system, allowing it to function without interruption. If your spine is damaged, the messages traveling from your brain to your extremities and organs may be garbled. It's important that your spine stay properly aligned in order to keep those brain messages traveling to their intended destinations.

So what happens if my spine isn't aligned?
Muscle pain, hip or pelvic pain, chronic lower back pain, sciatica, leg weakness, poor circulation to the extremities, premature spinal arthritis of the joints and discs, disk pressure, insomnia. Enough? body pillows and pregnancy pillows will help eliminate your discomforts.

How can you protect or improve the alignment of your spine?
Well, start with Mom's advice. Sit up straight, walk without slouching, stand erect and wear good shoes. But that's just the beginning. There's so much more you can do. Start with maintaining a healthy body weight. Don't smoke. Lift heavy objects with your legs, not your back. Get in shape through walking, jogging, weight-bearing exercises, Tai Chi or yoga. Always stretch before doing any strenuous activity. Consider chiropractic care. Get plenty of quality sleep. The position in which you sleep is just as important as the amount of sleep you get.

Sleep in an environment that promotes spinal health.
Sleep on a firm mattress with pillows that provide your body muscular and skeletal support. Body pillows and pregnancy pillows (available in both upper body and full body sizes) provide your body with contoured spinal support, aligning your head, neck and back while you sleep. After a night sleeping with a Snoozer body pillow or pregnancy pillow, you wake up feeling completely rested and ready to meet all of the day's challenges. Whether you suffer from spinal misalignment or not, this is the pillow for you. It'll help people with existing problems and prevent the development of such problems in those lucky people whose spines are properly aligned.



pregnancy body pillows