Managing Back Pains During Pregnancy

As exciting and fascinating the time may be, one gets a spoiler or two during her pregnancy. Back pain is one amongst them. It is the commonest side effect during pregnancy and can cause a lot of stress. The pain sometimes stretches to rib cage, shoulder blades, mid-back and even groin area. This occurs due to the expansion of abdominal muscles which, during the time, are incapable of keeping the spine stable. It further causes the posture consequently causing back pain.

It is mainly attributed to the improper balance of the body affecting flexibility as well as muscle strength which results in poor postural habits. Muscles need to be strong so as to support body and also be flexible at the same time to provide convenient skeletal movements without any obstructions. When the abdominal areas are weakened, lower back becomes vulnerable to injuries due to the fact that it isn`t provided enough support for strenuous activities.

Other factors that cause back pain during pregnancy are a substantial increase in a woman`s hormones that gives a boost to the elasticity of soft-tissues such as tendons, ligaments and cartilage, and the changes in posture as the baby grows. If these pains should be managed well, they can make the mother more prone to develop problems related to spine, rib cage or pelvis.

During pregnancy, a woman must pay attention to her posture – slouching and bending too many times add to the back pain. For every activity, from as simple as sitting on the couch to climbing the stairs, there is a correct and incorrect manner to perform which reduces or elevates the amount of strain on the body. If everything is done right, one can reduce the back pains.

Consulting a doctor for each concern and finding out the right posture can help in effectively managing the pain and other symptoms as well. Also, one can try simple steps, but only after getting a nod from her doctor:

• Improving posture, stretching and strengthen muscles under supervision of an expert
• Increasing blood circulation and tissue mobility through massages 
• Allowing plenty of joint movement for relieving pain
• Using therapeutic belts for support

The mother should always have a positive attitude towards pregnancy and relevant issues. She must keep in mind that her body is changing as the baby is growing so she must not lose patience and prepare herself for the birth of the body. She should prep herself mentally, emotionally and physically for the challenges that lie ahead and take good care of her body.

Exercises During Third Month Of Pregnancy

There are lots of benefits of working out during pregnancy. Pregnancy exercises are different from regular ones. Here are best and easy to do pregnancy exercises for women in their third month.

Exercises during third month of pregnancy:

Walking: This exercise is beneficial to get rid of pregnancy health problems such as morning sickness and fatigue. Morning walks are refreshing and good for the expecting mother and the baby. Walking increases blood flow in the body, freshens up mood and keeps you fit. During pregnancy, many women get ankle or knee pain. It is best to start walking from the second or third month and continue throughout the pregnancy. Slow walking is bets for pregnant women.

Swimming: It is one of the best exercises for pregnant women. During the third month of pregnancy, you can start swimming and continue throughout gestation. Stretch up muscles to warm up a little before swimming. Also warm up after swimming to prevent muscle pain. Swimming increases blood circulation, tones muscles and improves endurance.

Cycling: It is believed that cycling is a risky exercise during pregnancy. If you know bicycling, it is a good exercise to stay fit but if you don't know then it is best to avoid this exercise. Stationary cycling is best exercise for pregnant women as you maintain balance and have minimal chances of falling down. Cycling is a good as it works on pelvic and thigh muscles.

Pilate: This is a nice exercise to start from third month of pregnancy. Many pregnant women prefer this exercise for their gestation as it increases flexibility. Pilates build strength in pregnant women and can also be done after the delivery to get back in shape post pregnancy.

These are few pregnancy exercises which can be started from the third month of gestation. However, if you get spot or have abdominal pain, stop working out. Always consult your doctor before commencing the workout regime for a healthy gestation.

Should women restrict work during pregnancy?

Maintaining an active and productive lifestyle helps make time pass faster and adds to a feeling of accomplishment. Working during pregnancy is usually not a problem unless a woman has risk factors or a complicated pregnancy. Women should check with their healthcare providers for specific restrictions. With an uncomplicated pregnancy, working close to or near the due date should not be a problem. Pregnant women should wear comfortable clothing, move around frequently if sedentary, drink plenty of fluids, and have time to rest and take breaks. Women with strenuous jobs, those who work with heavy machinery, or those who work with toxic chemicals should consult their healthcare providers and their job's occupational department for restrictions or concerns.

What kind of exercise can women engage in during pregnancy?

Maintaining an active lifestyle during pregnancy adds to a woman's overall health and may reduce complications. Some research shows that women who exercise have shorter easier labors, better newborn health, and higher newborn IQs. However, these same women are known to be more likely to have had routine prenatal care, overall better health prior to conception, and compliance with prenatal vitamin instructions (see below). Therefore, designing studies to discern specifically if exercise alone provides an increased benefit to these basically healthy mothers is difficult. Hence, specific benefit has yet to be demonstrated.

In studies that have looked at exercise during pregnancy, pulse rates did not exceed 140 beats per minute during exercise. These studies, therefore, do not advise women to perform extreme levels of exercise, such as competitive running, during pregnancy. Some consider swimming to be the ideal exercise for pregnant women because exercise is not affected by joint changes, balance alterations, or weight gain.

If a woman is already participating in an exercise program, she may continue with minor alterations. Women should ask their healthcare providers for specific restrictions, especially if they experience bleeding, are at risk for premature labor, or have other high-risk concerns. Pregnancy is not an appropriate time to begin aerobics classes, weightlifting, or a new sport. Walking is good for the heart and may be performed by most women. Pregnant women should avoid contact sports and activities that could result in injury. Pregnancy can make recovery from injury prolonged or more complicated.