Safe ways to relieve lower back pain

[butterflycatcher]

Hi there,

I am now 16 weeks and have been suffering with lower back pain for quite some time now. Sitting down for any length of time really stiffens me up and I actually find it hard to stand up straight and walk immediately after getting up of a chair, out of bed etc.

Can anyone recommend a safe way to try and soothe this? Are hot water bottles or heat packs ok? What about deep heat? If my partner were to massage my back should this be done in a certain way and what products should be avoided?

Thank you for any advice.

Hot water bottles or wheat bags are fine but not directly onto the skin. Midwife advised me this was best as baby can't get addicted to it.

Regarding deep heat the packet says not for use in pregnancy and a lot of similar products have the same advice. There is a herbal one called tigar balm that you can get from boots. That works wonders but you have to use it sparingly.

Hi! I'm at 15 weeks and also suffer with bad lower back pain. I had a slipped disc removed when I was younger and I've had a slipped hip joint for almost a year now. So when I found out I was pregnant I was already battling the pain, but with a huge concoction of painkillers!

Sitting/standing for long periods is also painful. Here are a few things I have found really helpful:

• Look up some yoga stretches that are safe during pregnancy and work on your lower back. If I'm sat on the sofa and it starts to hurt, I simply get myself on the floor and start stretching and it makes a huge difference. Also enquire about yoga classes if you're keen. I'm starting one next week with a lady who is able to adapt the class to my needs.

• Take paracetamol if the pain is bad. I was losing sleep because of mine so I take one paracetamol each night. My midwife even told me to take more if I need it!

• A hot water bottle is incredible pain relief. I keep one at home and one at my desk and pop it on my back whenever I'm hurting. I even had one on the go when I ate my Christmas dinner as I knew I'd be sitting for a while :)

• Get a good pregnancy pillow for the bed if you think it might help. I have a full body one by Chicco. It changed my life! It keeps my spine in-line as I can hug the pillow between my legs and now I can't sleep without it. I wake up in far less pain too.

The bottom line is to just to go at the pain from all available angles! Keep moving, go for a walk, I even find a gentle boogie around the kitchen to the radio helps sometimes! I have my fingers crossed for you!

Go see a cranial osteopath. I've had two healthy pregnancies now and I'm prone to back problems. It's been a lifesaver. This pregnancy I started my osteopath appts earlier (late 2nd tri) and I've been fairly pain free (I'm in a lot of pain sometimes just normally, not pregnant) and I completely avoided getting SPD this time. Last time I got it around 30 weeks, but was able to get rid of it with a few trips to the osteopath.

Also, gentle stretching and exercise. An osteopath can suggest some stretches, but pregnancy yoga is also great. Regular swimming has also helped me tremendously. Massage is fine as long as it's not painful and you aren't lying flat on your stomach, but it's more likely to be effective with a professional so I'd see either the osteopath (they do some massage as well) or a massage therapist who specialises in pregnancy.

Go see a cranial osteopath. I've had two healthy pregnancies now and I'm prone to back problems. It's been a lifesaver. This pregnancy I started my osteopath appts earlier (late 2nd tri) and I've been fairly pain free (I'm in a lot of pain sometimes just normally, not pregnant) and I completely avoided getting SPD this time. Last time I got it around 30 weeks, but was able to get rid of it with a few trips to the osteopath.

Also, gentle stretching and exercise. An osteopath can suggest some stretches, but pregnancy yoga is also great. Regular swimming has also helped me tremendously. Massage is fine as long as it's not painful and you aren't lying flat on your stomach, but it's more likely to be effective with a professional so I'd see either the osteopath (they do some massage as well) or a massage therapist who specialises in pregnancy.

Thank you for your suggestions and advice. I'm going to explore the yoga route and try a hot water bottle for now. I've also just gone out and invested in some better fitting bras too. Hopefully the combination of these things will do the trick