Easing Back Pain With a Pregnancy Pillow

Pregnancy can raise many pains ranging from back pain to leg and hip pain which can make sleeping and resting a nightmare. If you’re lower back is stiff and lying on your side is painful, you maybe resorting to sleeping on your back, which is not recommended as baby gets bigger.

A recent article in The Telegraph online shared some helpful hints given by leading health and wellbeing experts on how to cope.

The first advice came from Physiotherapist Will Pressley, who said that hormonal changes in the body lead to softening of ligaments which when coupled with a growing baby can increase pressure on your back. Will suggested to be mindful of your working position in the day, such as the position of your desk and chair, and to try gentle exercises such as swimming. He also recommended avoiding sitting for long periods of time in the evening

Secondly, Fitness expert Christina Howells, suggested strengthening your transversus abdominus muscles which will help greatly. These exercises he said are safe to do during pregnancy.  “Pull the lower abdominal muscles towards the spine and hold for five to 10 seconds, breathing normally (engage these muscles by scooping in your tummy as if zipping up tight jeans). Repeat five to 10 times a day.” He also recommends The child pose: which requires you to kneel on the floor with legs slightly apart, then lean forwards until your forehead is on the floor, arms outstretched.

Thirdly Yoga and Pilates instructor Angie Newson suggests lying on your side with your knees bent, and placing a pillow between your thighs and another pillow supporting the underside of your abdomen.  

“During my second pregnancy I found that a great pillow to do this job was an organic pregnancy pillow, otherwise known as a snake pillow or a sausage pillow, it can be moved and twisted in all directions and can easily fit between your legs and extend to cradle your tummy from below. Not only can it be used to support your legs and tummy, but also your back, and after I had baby I used it to help breast feed after which it ended up on my bed as a back support pillow, knowing it was organic and chemical free just made it even better.” (Sonia Kalia-Sagoo)

Angie Newson also recommends a good stretch to ease back pain is the cat stretch. For this you need to be on all fours, align your hands under the shoulders and knees under hips. Round your lower back by bringing your tailbone down and pulling your stomach in while nodding the chin to your chest. Return to neutral alignment. Repeat five times.

So between a good supportive organic snake pillow, some simple stretches and mindfulness in everyday activity, you may be able to alleviate pain and avoid making it worse.

Source: http://www.telegraph.co.uk/health/healthadvice/9523509/Health-QandA-Pregnancy-back-pain.html