Back ache - 36 weeks pg

[mama2moo]

What can I do to help it?

Its not back pain (I had a snapped disc so defo know its only an ache and that I havent done something)

Dp and I arent getting on so a massage is out of the question.

I hate hot water bottles and my bath is too small to get comfy.

Help!

Can you get hold of a yoga DVD quickly?? That's helped my back ache. Also ask midwife for an urgent physio referral.

Try these exercises which I find are the best from my yoga DVD:

Always remember to contract your stomach muscles in at the same time in all the exercises (as you would if you were in the gym pre-pregnancy).

1. All fours - swing hips round in circles, first one way then the other.

1. All fours - whilst breathing in lift right arm straight in front and left leg straight behind, breathe out to bring them back again.

1. All fours - breathe in, lift one arm up behind to point to the ceiling and look up at your hand whilst doing so. Breathe out whilst bringing arm down again. Do alternate arms.

1. All fours - lift up one leg and do circles with your knee in both directions. Do same with other knee.

1. Sit cross legged on floor - make sure you have a straight back. Breathe in, lift right arm towards left and breathe out when you bring it down again. Do same on other side.

1. Lie flat and lift back from tail bone to bra line lifting each vertebrae separately if you can - my physio mentioned this one. Drop back down each vertebrae one at a time. Takes some practice though.

1. Stand up and swing your waist from side to side.

1. Stand up and drop arms to side, keeping back straight.

There's loads more but they are too tricky to explain here. There's always paracetamol too, although can't say that helps my back ache much!