Phone: 4647 3373
With some amazing practical tips to preventing and treating back pain while you are Pregnant and long after when your over sized Toddler wants to be picked up!
· Night pain that is waking you often and disturbing your sleep
· Pins and needles and numbness or Pain that is referring into your hip or leg.
· Or Difficulty doing your normal activities for more than a few days.
· Fatigue is common in pregnancy, which can affect our posture and activity levels – we often become more slouched when we are tired and are also less likely to exercise as regularly
· Lack of physical fitness and strength before falling pregnant is also an important factor.
· Simple exercise such as walking is recommended. Pilates, yoga, gym or home based programs that are prescribed by experienced health professionals are also appropriate.
· Other methods of pain relief may involve heat packs, massage, relaxation techniques and Ensuring correct posture. This may involve additional pillows when lying down between your knees or a rolled up towel in the small of your back while sitting or posture supports or braces.
· As well as the physical affects it can also be quite depressing if you have pain all of the time.
· Positioning during labour can also be a cause for increased back pain. Often laboring in standing leaning over the bed or on all fours can assist with a quicker delivery (because of the assistance of gravity) and have less back problems than laying on your back. Obviously we don’t always have control over this if the baby needs to be monitored, but if you have the choice, remaining active and mobile during labour can be helpful.
· Posterior deliveries, which is when the babies back is facing your spine, can cause back pain during the labour.
· If breastfeeding make sure you bring your baby to your breast, rather than bending over them.
· When lifting your baby keep them close to you, the further the weight is away from your body, the more strain it places on your spine. You can also use a baby sling or carrier with a lower back support when you have to carry for longer periods. This is especially helpful if you have a baby with reflux who needs to be more upright.
· Around the house put your change table and baby bath at waist height and make sure you put the side of the cot down and take the tray off the high chair when you put your baby in and out so that you don’t have to bend forwards too much.
· When putting the baby into the car seat. Kneel with one knee on the car seat so that you are more supported as you lift the baby in.
· This also applies to getting into the car. If your toddler is big enough to climb up into their seat it minimizes your lifting.
· Try to get some rest when your toddler is having their day sleep/ rest time if you are very fatigued.
· Continue to use a pram or stroller for your toddler for longer outings.
· Depending on the findings of the assessment your physio may provide hands on treatment, fit you with a support brace prescribe specific exercises and advice to help to ease your pain.
· Or You can also contact us at our Narellan and Camden clinic.