Low Back Pain and Pregnancy: How to Have a Pain-Free Back During and After Pregnancy

Four million women will successfully give birth this year – and that’s just in the United States. The bad news is that two out of every three women will suffer from lower back pain and herniated discs by the 36th week of pregnancy.

Lower Back Pain Interferes With Your Quality of Life

Not only will lower back pain become a horrible interruption in your daily activities, but it will also interfere with your quality of life. And, it can ruin your enjoyment of one of the most memorable times of your life. Here’s how.

Pregnancy at first can be very exciting for most new moms. You’re deciding on baby names. Painting the nursery. Buying baby clothes, toys and furniture. And, most of all you’re enjoying family celebrations. The joy of pregnancy is one of life’s greatest pleasures. However, for many women the later pregnancy months can be quite challenging and painful. And, it’s not just because of morning sickness!

Your lower back hurts. It feels like someone keeps stabbing you with a knife. You feel it over and around your spine, and the pain even radiates to your legs. Sitting or standing for long periods of time makes your back hurt more. And this pain intensifies as your day goes on.

The Hidden Cause of Your Lower Back Pain Not Seen by the Untrained Eye

The obvious cause of lower back pain in pregnant women just like you is the biomechanical stress being placed on them by the added weight of their baby. Your uterus will expand and shift your center of gravity. It will stretch and weaken your abdominal muscles. It changes your posture and puts a strain on your lower back.

As the baby gains weight, you will be pulled forward. To compensate for this forward pull, you’ll probably lean backward like most women do. This alone puts a tremendous amount of pressure on your lower back and pelvis.

The hidden cause of your lower back pain is actually muscle imbalances. The primary cause of your herniated disc or bulge is uneven compression and torsion that’s placed on your lower back. This uneven pressure is caused by imbalances in muscles that pull the spine out of its normal position. Your body is now forced to function in what I call a physical dysfunction.

If the dysfunctions are not addressed, they will continue to place uneven pressure and strain on the discs in your back. Sooner or later you will likely have another problem with that disc, or others.

Reduce Low Back Pain and Herniated Discs by

Identifying the Underlying Causes of Your Problem.

Unfortunately, most doctors, chiropractors and physical therapists don’t spend time or focus on identifying the hidden causes or physical dysfunctions that are responsible for your lower back pain.

So most pregnant women grin and accept back pain as a normal part of their pregnancy. However, You can take steps to stop the soreness. It’s a good idea to learn these techniques now, because you’ll probably need them again later when your back is bearing the strain of constantly lifting your 7- to 10-pound baby or your 20-pound toddler.

3 Steps to Reducing Back Pain Before & After Your Pregnancy

1. Understanding muscle imbalances: The solution to a pain-free back during and after pregnancy is based on a better understanding of muscle imbalances and how your body works. You must understand what muscle imbalances are, how they are created and how they cause low back pain.

2. Know your habits, patterns, postures and positions: You must identify your muscle imbalances and understand how they are causing you pain. Assess how you sit, stand, walk lift, bend or otherwise put your body through hell every


3. Get the RIGHT Help: Find a qualified Manual Physical Therapist who is trained to assess postural dysfunction. Demand that they create both a short term and a long-term plan of recovery for you filled with the right combination of corrective exercises, stretches and treatments.

Understanding back pain and taking action are two totally different animals. But, if you want to reduce back pain and start enjoying one of the most memorable times of your life again, then you must educate your self and take action everyday. It is never to late to start a program of recovery on your own or with help from an expert.

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