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stretches or other help for lower back pain?
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Anonymous
| I'm 18 weeks and have started having unbelievable lower back pain. I've heard something about pelvic rocking, but not sure how to do. Any suggestions? |
Anonymous
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I'm not sure what pelvic rocking is, but prenatal yoga may help (definitely tell the instructor about your pain and she can teach you some things). Also, I went to a chiropractor years ago who was a huge fan of the big exercise balls. He taught me this exercise where you sit on the ball and then slowly twirl side to side so your low back is moving side to side. It's really difficult to describe but you can't do it really any other way but the ball.
I have upper back problems and have found the ball to be really helpful. Cat cow pose in yoga may help you as well - just google it. |
Anonymous
| You can try the cat cow move, get on all fours and arch your back up towards the ceiling with your head down (like your looking at your belly), then slowly and carefully lower your belly toward the floor while looking up to the ceiling...you might not want to lower it past the flat position, can't remember |
Anonymous
| There is a yoga pose that is easy and should help with this. It's caked cat cow. You can google it and you tube links will pop up. Pelvic tilts are also helpful. To do those, stand with your back against a wall and tilt your pelvis under so that there oud no space between the small of your back and the wall. You might be able to youtube this as well. My yoga instructor also suggested stretching out your hamstrings to combat lower back pain on pregnancy. These have all worked for me. Good luck! |
sybersus
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It's definitely worth checking with your dr or midwife to see if he or she has suggestions. Here are some things that have helped me.
Pelvic tilts, standing: Stand up, and you'll probably notice that your butt points back and your stomach forward; this gets worse as you get bigger. This causes a strain on the lower back. To correct, draw the tailbone down and scoop it forward, so your pelvic begins to tilt. What you're trying to do is add some length to the lumbar (lower) spine, which may be getting strained. You can do this from a "Table" pose in yoga -- it's essentially the cat part of cat/cow. I find that cow actually exacerbates the pain in my lower back. To do this, come onto hands and knees; hands under shoulders, knees under hips. Spine should be neutral. Push into the hands and round the spine, scooping the tailbone under. Then come back to a neutral spine. I would skip the cat portion (where you actually dip your belly down and arch through your spine), as for me that actually increases lower back pain. My back pain was so bad by 22 weeks that my midwife sent me to physical therapy, which helped a lot. I also see a chiropractor that specializes in pregnancy, and I think that's helped -- Dr. Anthony Noya, www.noyachiropractic.com. I hope you feel better soon! |
Anonymous
| i sat on an exercise ball instead of a desk chair when i had lbp w/my first. it helped alleviate it. i still bring it out whenever i'm in pain. |
Anonymous
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I'd echo the prenatal yoga class. I've had terrible backpain this pregnancy and my yoga class has helped tremendously. Each night before I go to bed, I do cat & cow, child's pose, and some major leg and hamstring stretches. Prenatal yoga can also really help with sciatica and other problems. I go to Circle Yoga in Northwest DC and would highly recommend them. I know they take drop-ins for their classes so you can check one out, but I'm sure any prenatal yoga class would do well by you.
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Anonymous
| or as an alternative to a class, you can get a prenatal yoga video and do it at home each day. |