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5 Ways To Relieve Back Pain During Pregnancy

5 Ways To Relieve Back Pain During Pregnancy

Pregnancy can be an exciting time for both expectant mothers and their families as they prepare to bring a new life into the world. However, pregnancy often brings unexpected complications that can cause quite a bit of discomfort for the mother to be. One of the biggest complaints is back pain and spasms.

Back Pain Causes

There are a few different reasons why women experience back pain during pregnancy. The common reason is actually quite simple – weight gain. During pregnancy, women can potentially experience dramatic weight gain.

In reality, it’s hard not to gain weight. You are growing a new human, after all. This new weight gain is centered around the abdominal region shifting your center of gravity and causing an adjustment in your normal posture. This will put greater pressure on your back often resulting in pain.

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Sometimes, however, the back pain might be more serious. Pain in the back could be the result of uterine contractions and could be a sign of early labor. Like a heart attack, which shows itself through pain down the left arm, early labor symptoms can cause referred pain in the back. If your pain comes and goes, it could be a sign of early labor and you should see a physician as soon as possible.

If you are like many women who are pregnant, you have had to deal with back pain as part of the pregnancy process. There are many different ways you can relieve your back pain that is safe for both you and your baby. Here are 5 ways to relieve normal back pain during pregnancy. As some back pain can be a sign of a serious condition for both you and your baby, please ensure that you inform your healthcare provider about your back pain before implementing these methods.

1. Exercise

One of the best ways you can stop back pain is through exercise. Strengthening your muscles in your back and improving your overall physical fitness can help you carry the extra weight of that baby much more easily and comfortably, helping you avoid back pain altogether.

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Some of the best exercises for pregnant women are walking, swimming and riding a stationary bike. Talk with your doctor or physical therapist about what exercises are safest for you and your baby before you begin any exercise routine or program.

2. Massage Therapy

There is nothing like a good massage to relax your muscles and relieve the tension in your body. A good massage can help you relax tensed muscles that are beginning to get sore and can even help you relieve stress so at the end of the day you feel less stress. Once your tensed muscles are relaxed and you are less stressed, you will begin to feel less pain in your back.

3. Hot and Cold

Placing hot and cold compresses are an easy way to provide a little relief to your aching back. Assuming your health care provider approves, begin by placing a cold compress on the painful area of your back for 20 minutes each day for two to three days.

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After that, switch to a hot compress to the same area and continue to alternate. When applying heat, be sure to avoid applying it to your abdomen while you are pregnant.

4. Improve Your Posture

When you are pregnant, you face extra pressure on your spine and are forced to carry around extra weight. In many instances, this causes slouching putting even more pressure on your spine. While you are working or sitting, try placing a towel in the small of your back and make a conscious effort to sit up straight at all times. This will help you maintain good posture and relieve the added pressure on your spine resulting in less pain after a long day.

5. See Your Doctor

If all else fails, or if your pain is severe, you should consider paying a visit to your doctor. Your doctor will be able to look at both your health and the health of your baby to determine if something more serious is happening and will then be able to prescribe a better treatment that can help you with your pain while also ensuring your unborn child remains safe.

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More Tips to Help Prevent Back Pain

In addition to steps above, you should also actively try to prevent your back pain from happening. With just a few changes in your lifestyle, you can stop many of the causes of back pain before they happen.

If you need to pick up something from the ground, do not bend over. Instead, bend your legs into the squat position to grab whatever you dropped. While you may like the way high heels look on your feet, while you are pregnant consider switching to flats instead to relieve the pressure that high heels place on your back.

When you go to bed, avoid sleeping on your back. Many doctors advise against sleeping on your back anyway due to some dangers it places on both you and your child, so instead try sleeping on your side to relieve the pressure on your back.

Pregnancy is truly a beautiful miracle of life and should be embraced. However, back pain from pregnancy can put a damper on how you feel and prevent you from enjoying what is supposed to be a truly special time in your life.

If you are dealing with back pain while you are pregnant, try using these solutions to help relieve the pain so you can enjoy this magical time and embrace it the way it was meant to be. If your pain continues, talk with your doctor and see how they can help you relieve the pain so you can get back to preparing to be a mother.

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Brian Wu

Health Writer, Author

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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