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Top 5 Tips for Beating Back Pain during Pregnancy

Updated: Dec 7, 2020

One of the most common complaints I hear from clients is mid or lower back pain during pregnancy. I find myself recommending the following tricks, again and again:

Tip 1: Watch Your Posture

Keep your shoulders down and back. Pay attention to your pelvis; try to sit up on your sitz bones whenever possible, and avoid getting into C-shaped positions. Sit with your hips higher than your knees.

Tip 2: Stretch Out

Adding movement and mobility to your spine is going to help the muscles to feel better. Try rocking your pelvis back and forth, either on hands and knees or in a standing position. You can also do big hip circles,(they feel amazing!), also on hands and knees or in standing. Getting your knees up towards your chest will elongate your back muscles and should feel nice. It is also important to stretch through your side body.

Tip 3: Apply Heat

Adding heat is going to relax the muscle tissue and provide analgesic relief. I especially like the use of a rice bag / rice sock or microwaveable heating pad, because these add a wetter heat that our bodies seem to prefer, however an electric heating pad or blanket can also work. If using an electric heat source, be sure to be aware of how long it is being placed in an given area to avoid burns or irritation.

Tip 4: Supplement with Magnesium

Magnesium can act as very mild muscle relaxer. It is especially great for anyone experiencing cramps or spasms (looking at you, charlie-horse sufferers!) My research indicates that is is best absorbed through the skin: you can try adding a few cups of Epsom salts to a bath or foot soak, or follow the instructions on a spray or muscle rub. Alternatively, you could buy magnesium supplement that is taken orally. Always consult your physician or care provider before you start any supplementation routine.

Tip 5: Give Kinesiology Tape a Try

I am a huuuuge fan of KT Tape. It has been a total game change for me as a bodyworker, and as an active human being. Some people like it more than others, but as it is inexpensive and widely available in drug stores, grocery stores, and online, it is probably worth giving it a shot.

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