Some of the worst cases of lower back pain have been treated successfully by using the lower back pain exercises for the situation. Though the results are encouraging, you should do well to consult your physician before taking on any type of physical activities.
Exercises for lower back pain that work are especially recommended if you are well-prepared for the possibly strenuous activities that lay ahead. Stretching or warm-ups help keep the muscles flexible through out the entire planned activity.
The lower back pain exercises often include instructions on how to perform the proper stretching techniques to increase blood flow and prevent unwanted injuries. The most common stretching methods also happen to be the most effective exercises for low back pain.
Actions to take when performing recommended stretches:
* Warm-up. Perform low intensity level workouts like walking prior to the stretching exercises.
* Never bounce–Bouncing during stretches may potential cause tear in muscle tissues that may leave stretch marks that tighten the muscles up when they heal, causing even the best lower back pain exercises to work less effectively.
* Dont pull the muscles too far when you stretch. Keep it simple and safe.
* Stretch before and after performing lower back pain exercises.
Top upper body stretching methods that can provide the best lower back pain exercises returns.
1. Head first- always start at the neck area.
1.1 Side-2 stretch 1
* Sit or stand in a normal position.
* Turn head to one side slowly
* Hold the position for five seconds then slowly turn the other way.
* Repeat process at least three times.
1.2 Side-stretch 2
* At the same position tilt head slowly at one side for five seconds
* Slowly bring it to the other side.
* Repeat process three times.
1.3 Back stretch
* Tilt head to the front.
* Bring your chin to you chest.
* Hold for five seconds and repeat process at least three times.
2. Shoulder areas
2.1 Side stretch
* Place left palm on your right shoulder with your chin touching your upper left arm.
* Pull the elbow with your right hand.
* Repeat process with your other arm.
2.2 Front stretch
* Bring your hands together below the waist and lock your fingers.
* Slowly bring them up-front with your palms-out at shoulder level.
* Hold it up for at least 20 seconds.
* Repeat if necessary.
2.3 Shoulder roll
* Bring your hands up to the sides at shoulder level.
* Roll them forward slowly in a circling motion.
* Keep it up for 10-15 seconds.
* Repeat process on the opposite directions. Dont over-stretch.
3. Shoulder-hip area
* On a standing position, reach for the other arm behind the head with your left hand.
* Grab your elbow with you right hand.
* Slowly lean to your right until a mild stretch is felt.
* Hold the position for at least 10 seconds,
* Repeat process on the other direction.
4. Back Areas- This will help the best lower back pain exercises to reach their full potential.
4.1 Middle back stretch
* Stand in a good posture with your hands on your hips and feet set apart.
* Slowly turn your body to the right and suspend position for 15 seconds at the farthest stretch.
* Repeat slowly going towards the opposite direction.
4.2 Lower back stretch
* Sit on the floor with left leg straight.
* Bend your right leg and cross it over the other foot above knee level.
* Bring your left elbow down against your right leg.
* Place your right palm on the floor behind your hips.
* Turn your head over right head along with your upper body and hold it for a maximum of 15 seconds.
* Repeat process with your right leg straight going to the opposite direction.
5. Head-to-toe stretch
* Lay flat on the floor.
* Place your hands above the head and stretch them as far as you can.
* Stretch both feet on the opposite direction including the ankles.
Do not hold your breath during the whole process. The best lower back pain exercises work best when blood circulation, flexibility, joint range motions and heartbeat rates are increased.
Help For Lower Back Pains During Pregnancy
Lower back pain is a natural phenomena that every pregnant woman should expect. It is important for pregnant women to learn about them at the early stages of pregnancy. There are plenty of products that help for lower back pain during pregnancy, available on the market today. There are several reasons why the lower back hurt during pregnancy. Luckily these problems are no longer unavoidable today. Effective solutions to the problem is properly discussed in this article.
Pregnant women experience obvious changes to the body that contributes to lower back pains. One logical explanation to the problem is weight gain. The massive weight build-ups are due to the swelling of the breast and the stomach area. Different products to help stop low back pain when pregnant are available in different forms, but some may not be suitable for expecting mothers. It is important therefore, to seek medical opinions before taking on products that help for lower back pain during pregnancy.
The Lumbar area of the spine is carrying the most weight of the upper body. The accumulated punishments to the lower back will ultimately result to muscle strain. These methods of preventing lower back pains are generally recommended to everyone, but more so to pregnant women. If you can buy a good pregnancy pillow, it will certainly lower your back pain. A full body pillow gives support to your back while sleeping and hence lower your back pain. Most pregnant women are not able to sleep properly during their pregnancy especially in the last trimester. Pregnancy pillows will provide much needed relief for pregnant woman in this time and provide a good sound sleep. We will discuss the benefits of pregnancy later in this article.
It has been said many times over that prevention is better than cure. Here are some quick tips that will help women resolve some issues with lower back pains during their pregnancies;
1.1 Good sitting posture
* Sit straight. Make sure the buttocks touch the back of the chair.
* Place a soft cushion on the curve area of the body. A rolled-up towel will do.
* Distribute the weight on both hips evenly.
* Both feet should rest flat on the floor. Avoid crossing your legs.
* Rest the elbow and arms on the chair or desk, keep them relax throughout.
* Do not twist your hips when sitting on a swivel chair, turn the whole body instead.
* When rising, move to the end of the chair and lift the body using both legs.
* Do not spend more than 30 minutes in a sitting position. Walk around every once in a while.
1.2 Proper standing posture
* Keep head straight. Make sure the ear lobes are perfectly aligned with the shoulder.
* Bring the chest forward and draw the shoulder blades slightly backwards.
* Stand with the knees straight. Both feet should be facing the same directions.
* Draw the stomach in as much as far as possible. Align the buttocks with the upper body.
* Use low-heeled shoes for support, and spread the weight evenly on both feet.
* Avoid being fixed in a stationary position for a long time.
* Do not twist using the hips, turn with the whole body when walking to different directions.
* Bend the knees when picking things up. Rest your weight on the legs and grab something for support when standing back up.
When the painful sensations on your lower back somehow developed despite the precautionary measures taken, simply look for products that help for lower back pain during pregnancy to end the suffering. However, it is best to discuss these matters with a Ob-Gynecologist to avoid unwanted occurrences.
Pregnancy is a wonderful experience that defines the essence of being a woman. Unfortunately, lower back pain is a big part of that experience. This is where products that help for lower back pain during pregnancy can be a woman’s new best friend.
Pregnancy Pillows Benefits
Pregnancy body pillows are large pillows that are available in many sizes and shapes, such as the U-shaped, the wedge, the bean-shaped, and many more. Pregnancy pillows provide a bed to the changing curves of your body and offer support in certain sleeping positions. Pregnancy pillows provide adequate support for the stomach, neck, legs, shoulders and back. One of the best ways to use a full body pregnancy pillow is to put it in between your legs. Although each type of them has different benefits, it is said that the pregnancy body pillows are the most comfortable for the majority of expecting mothers. helping them to sleep well.
- They help in making the sleeping positions comfortable especially in the later stages of pregnancy when sleeping on the back and stomach becomes difficult.
- Women who suffer from neck and back pain can use this by lying in a half-fetal position, which is considered the best one for pregnant women.
- In this way, it’s able to adjust with your belly and spine in order to provide them the perfect support.
- Invest in one or more pregnancy pillows.
- Another benefit to using a pregnancy body pillow is that you will still be able to use it after you give birth to your baby.
- A good pregnancy pillow can relieve pressure on the spine, back and hips while improving alignment of the hip, shoulder and spine.
- It also helps you to get rid of the aches in legs, spine, shoulders and neck.
A pregnancy pillow like the Snoozer pregnancy pillow will help support your lower back and belly, making falling asleep a lot easier. It can be used while sleeping still, but can also be used as a support for your baby while you are nursing, or even as a barrier for your child during their early years while sleeping to stop your baby from rolling over. Breastfeeding is a wonderful experience for baby and mom. When you sleep in the wrong posture, your circulation of blood is stopped, which ultimately results in severe pains in your body. If you have two you can easily roll from one to the other, or keep one upstairs and one downstairs in case you want to catch a nap during the day. These body pillows can help to relieve back pains for women who are not pregnant as well, and even men, too. It can sometimes be hard to find the perfect feeding position. Sleep deprivation during pregnancy is valid as it is one of the ways on how the body reacts to the changes it faces.
With a huge belly bulge, pregnant women don’t have many options with their sleeping position – it is either lying strictly on your sides or on your back. It is recommended for anyone needing to sleep with their feet elevated a bit than the rest of their body. A pregnancy pillow offers support for moms who are breastfeeding. However, lack of sleep lead to crankiness, irritability, mood changes, and other not-so-favorable results, and these add to the challenges you have to deal with during pregnancy. This can tire your back and shoulder muscles.
Using a pregnancy pillow is the best idea to offer enough support to your belly, back, neck, shoulder and legs. Baby can lie in a comfortable position on the pillow while mom adjusts her body to conform to the baby. Pregnancy pillows, the ones that look like giant sausages, are the answer to your sleeping problems. Pregnancy pillows provide support to the head and back, helping women sleep in half-fetal position and relieving the stress on their spine, back and hips. Since you have to sleep on your left side throughout the second and third trimester, pregnancy care will be easier if you can reap the pregnancy pillow benefits. A pregnancy pillow helps breastfeeding become a truly enjoyable experience. Putting a pillow between your knees puts too much pressure on your bottom leg and doesn’t correctly align you. A specially designed pregnancy support pillow can help alleviate the pain and pressure in the back, neck, and knees that many women experience during pregnancy. When you first start searching for pregnancy pillows, it can be difficult to imagine being comfortable while sleeping with them. It really helps during pregnancy that you have a comfortable and undisturbed sleep at night.
Your lymphatic system doesn’t have it’s own pump so putting a pillow between your knees will encourage fluids to pool in your feet (oedema) as your foot drops lower than your knee and hip. A maternity cushion can also improve circulation and help align the spine correctly. The large, curved shape is such a departure from regular options that many pregnant women overlook them. It helps your whole body to relax. The other concern is that during pregnancy you have 40% extra and 40% thicker blood (more if you’re carry twins or more) which often has a hard time getting around the body.
Many sleeping supports adjust to different body shapes and sizes as well as diverse belly shapes and sizes. This is a mistake – the extra support for the legs and back can make a big difference to your comfort throughout the night. The anxiety that comes from disturbed sleep is also done away with the help of this pillow. Full body support while you sleep – the length of the pillow gives you full body support and encourages you to sleep in the best position (side sleeping).Placing it between your knees will align your spine and adjust the position of your arms and legs. Specialty maternity paddingcan be used at any time during pregnancy, and not just for belly and back support.
Even your baby will remain relaxed and kick less. This will relieve pain from sciatica and bulging/herniated discs. The added benefit is that these pillows have enough stuffing, just right enough to to give you a comfortable sleep. Most pregnant women twist and turn when trying to sleep. You will hear most of them saying they worry about hurting the baby when they sleep and this restlessness deprives them of the sleep they need and deserve. They also get anxious and become nervous about going to bed. Using a pregnancy pillow relieves the expecting mum form all these worries by reducing body movements during sleep and supporting the unborn baby in favorable positions. This sort of comfort brings about a calming effect that is needed for a good night’s sleep.
Pregnancy and Blood Pressure
During pregnancy most women have high blood pressure and so if you are pregnancy, You need to take proper care of yourself including a healthy diet and necessary rest. If your blood pressure is really a thing of concern, then you should buy a better quality blood pressure monitor that gives accurate reading. Having a blood pressure monitor at home will certainly give you benefit as you don’t have to go to doctor every time to check your blood pressure. You can easily monitor your blood pressure at comfort of your home.
High blood pressure, or hypertension, is defined as blood pressure higher than 140/90 mm Hg. Women with gestational hypertension have high blood pressure that develops after 20 weeks of pregnancy. Your blood pressure is at its lowest in mid-pregnancy and starts to rise gradually again from 24 weeks pregnant. Our blood pressure goes up when we are anxious or stressed, such as when we have to rush. The condition is a serious concern for some pregnant women.
- There is no excess protein in the urine or other signs of organ damage.
- By this time, you’ll have made an extra litre (two and a half pints) of blood, which your heart has to pump around your body.
- Some people find it stressful seeing a doctor or midwife.
- High blood pressure during pregnancy isn’t always dangerous.
- Some women with gestational hypertension eventually develop preeclampsia.
- If all is well, your blood pressure will return to its pre-pregnancy levels in the last few weeks before your baby is born.
It is important to give yourself enough time for your antenatal appointments so that you can relax and your blood pressure is not higher than it normally would be. But it can sometimes cause severe health complications for both mother and developing baby. Although many pregnant women with high blood pressure have healthy babies without serious problems, high blood pressure can be dangerous for both the mother and the fetus. One above-normal blood pressure reading may be a case of “white-coat hypertension” — a pretty common phenomenon (even if you’re not expecting), where blood pressure temporarily spikes because you get edgy in medical settings (and you’ll be seeing a lot of those over the next nine months). But if your doctor notices your blood pressure is above 140/90 on two separate visits, he’ll likely diagnose you with either chronic or gestational hypertension and monitor you accordingly.
During pregnancy, chronic hypertension can worsen, especially if you develop preeclampsia in addition to chronic hypertension. Many women with chronic hypertension will be taking drugs to keep their blood pressure within the range that is best for them (the target range). As blood pressure falls during the first half of pregnancy, it is sometimes possible to stop anti-hypertensive drugs, at least temporarily. Women with pre-existing, or chronic, high blood pressure are more likely to have certain complications during pregnancy tha those with normal blood pressure. Having low blood pressure in pregnancy is normal and to be expected as your pregnancy progresses. If this happens, you may develop complications such as congestive heart failure, vision changes, stroke, seizures, and kidney or liver problems.
If preeclampsia occurs during pregnancy, your baby may need to be delivered right away, even if he or she is not fully grown. However, some women develop high blood pressure while they are pregnant (often called gestational hypertension). Some women have high blood pressure before they get pregnant. If you feel feint or have dizzy spells, tell your doctor or midwife as it might mean your blood pressure is particularly low. This is one reason why it’s so important to go to all of your prenatal visits. Preterm babies have an increased risk of serious complications.
Others have high blood pressure for the first time during pregnancy. After the birth of your baby your blood pressure will be measured every few hours whilst you’re in hospital and you can expect your blood pressure to return to normal after your birth, as long as you have no pre-existing blood pressure related issues. You need to have your blood pressure checked often. Some preterm complications last a lifetime and require ongoing medical care. About 8 in 100 women (8 percent) have some kind of high blood pressure during pregnancy. Many women with mild high blood pressure have a normal pregnancy. During these visits, your blood pressure is measured. By following the recommendations of your doctor and carefully managing your blood pressure, you can help ensure a normal pregnancy and a healthy baby. If you have high blood pressure, talk to your health care provider. Blood pressure typically falls slightly early in pregnancy and then returns to pre-pregnancy levels in the third trimester.
A sudden increase in blood pressure often is the first sign of a problem. However, high blood pressure can be dangerous for both mother and baby. Managing your blood pressure can help you have a healthy pregnancy and a healthy baby. PIH is more common during a woman’s first pregnancy and in women whose mothers or sisters had PIH. If you are taking medication and want to become pregnant, first consult your doctor. The pregnancy hormone progesterone relaxes the walls of blood vessels, which is why your BP often falls around the middle of pregnancy. The risk of PIH is higher in women carrying multiple babies, in teenage mothers and in women older than 40 years of age. Also keep in mind that if you already have high blood pressure, pregnancy could make it more severe. This lower BP is what makes some women feel faint if they stand for too long or get up quickly. Other women at risk include those who had high blood pressure or kidney disease before they became pregnant.
Your BP will return to normal in the last few weeks of pregnancy. The cause of PIH isn’t known. Your midwife or doctor will only be concerned if your BP reading rises above what’s normal for you and stays high over several readings. These results suggest that white coat hypertension of pregnancy is not only common but also benign, since few of the women classified as having it went on to develop preeclampsia, and few showed impaired fetal development. The fact that so many of the white coat hypertensives underwent cesarean section presumably reflects that fact that their obstetricians were going by the conventionally recorded pressures, and that in all probability the cesareans were mostly unnecessary.
Pregnancy and Dental Care
As we all know during pregnancy, a pregnant woman need to take extra care, so that she does not become ill. During pregnancy taking medicines are harmful to both mother and baby. More powerful medicines like anti-bionics can have adverse effect and should be avoided unless it is necessary and advised by the doctors. One of the common problem which many women face is tooth ache or other dental related issues. In our opinion, if a pregnant woman use best water flosser; chances of dental related problem will be very less. Also make sure you buy good water flosser from top brands. Many cheap brands are available they are cheap but not worth.
Even if you only think you might be pregnant, let your dental office know. However, sometimes emergency dental work, such as a root canal or tooth extraction, is necessary. Tell your dentist (and doctor) if you are pregnant. Sometimes the increased blood volume and cardiac output during pregnancy leads to a heart murmur. Tell them how far along you are when you make your appointment.
- Elective treatments, such as teeth whitening and other cosmetic procedures, should be postponed until after the birth.
- Routine dental care can be done any time during pregnancy.
- This particular murmur does not need antibiotic premedication for dental treatment, but if a woman had a heart murmur before her pregnancy, the standard rules still apply.
- Also let your dentist know about the medications you are taking or if you have received any special advice from your physician.
- It is best to avoid this dental work while pregnant and avoid exposing the developing baby to any risks, even if they are minimal.
- Any urgent procedure can be done, as well.
Other cardiovascular issues may arise: anemia, edema of the ankles, and shortness of breath are common but usually don’t need any special alterations of dental treatment. If your pregnancy is high-risk or if you have certain medical conditions, your dentist and your physician may recommend that some treatments be postponed. The researchers compared the pregnancy outcomes between a group of women exposed to dental treatment with anesthetics and a control group that did not have treatment. All elective dental procedures, however, should be postponed until after the delivery.
But routine dental care — including brushing, flossing and professional cleaning — actually protects against preterm labour by helping prevent periodontal (gum) disease, which is linked to an increased risk of low birth weight and premature birth. Gum inflammation: This is more likely during the second trimester. The study shows that exposure to dental care and local anesthetics during pregnancy is not associated with increased risk for major medical problems in newborns. Before you have your dental appointment, check with your obstetrician to see if she has any special precautions/instructions for you. One theory is that the low-grade infection and inflammation of the tissues surrounding the teeth set off an immune response that can hinder your baby’s growth and ultimately convince your body that the baby would be better off being born.
You may see your gums swell and feel tender as well as bleed a little, especially during brushing and flossing. Examples of such diagnoses include cerebral palsy, cleft lip and heart defect. Many women can develop gum disease during pregnancy because of natural hormonal changes in the body. Some pregnant women experience inflamed and bleeding gums, known as ‘pregnancy gingivitis’ and this can start within the second month of pregnancy. Undiagnosed periodontal disease: Although pregnancy does not cause periodontal disease, pregnancy can exacerbate this condition, which is caused by untreated gingivitis.
Was I being overly cautious, or in my friend’s word – paranoid? If gum disease becomes severe, the infection can affect an unborn baby’s development. During pregnancy, the body has high levels of progesterone, which affects the body’s response to toxins as a result of plaque build-up on the teeth. You may experience swelling of the gums and notice that your gums bleed very easily. Probably. Severe gum disease in an expectant mother can increase the risk of premature birth and of delivering a low birth weight baby. Women are therefore more susceptible to developing periodontal disease when these hormonal fluctuations occur. Poor oral health can adversely affect a person’s quality of life. This was my future child, though. There may be possible long-term health risks for a child born prematurely or of low birth weight.
Pain, missing teeth, and infection can influence the way people speak, eat, and socialize, affecting their physical, mental, and social well-being. As a hopeful mother, I wanted only the best for him or her, and well, I didn’t want to screw anything up. Your hormones are changing during pregnancy, and this may cause swelling in your gums. There is an association between oral disease and health problems such as diabetes and pneumonia, and there might be a link between oral disease and heart disease, stroke, and preterm and low-birth-weight (LBW) babies. As I was considering all of the food and drinks I was consuming and all of the germs that were around me, one of the things that popped out to me that I decided to research was dental care.
If gums become swollen, food can get trapped. Yes, this came to me one morning as I was brushing my teeth. When this occurs, the gums can become prone to infection or gum disease, including gingivitis. Immediately, I froze with fear and thought, “Let me stop doing this and research what is in the toothpaste, floss and mouthwash. In extreme cases, gingivitis can result in tooth loss. Also, morning sickness can be hard on a pregnant woman’s teeth. Acid from the stomach can eat away at tooth enamel.