[x_author title=”About the Author”]
Part 1: Comfort first and strengthen your muscles.
Even though PLBP is not preventable, there are some ways to minimize the discomfort you may be experiencing.
Common advice given by the midwives include wearing comfortable shoes that are low heeled, avoiding lifting heavy objects or weights and using a pillow to support your low back during sitting. You can perform certain exercises to strengthen your pelvic floor and core muscles. Kegels come in handy here! Imagine yourself passing urine but resist and try to hold it in for 10 seconds and repeat. Pelvic tilt is another excellent and safe exercise that activates your abdominal muscles.
It is important to be consistent with these exercises and perform them multiple times daily as it can take up to 3 months to strengthen the muscles. Most women experiencing PLBP find it comfortable to sleep on their side, instead of their back, surrounded with pillows supporting their abdomen and back with one in between their knees.
Part 2: Calm the mind.
Since women who experience PLBP are more likely to have a job requiring constant concentration and report higher anxiety at work, it is important to prioritize time everyday to unwind and ease the mind. Yoga and Tai Chi are excellent examples of relaxing activities.
Their slow repetitive movements encourage mindfulness and evoke calming effects on the body. Those who did an hour of yoga 3 times a week from the 20th week of gestation until their delivery were significantly less stressed compared to those who performed other types of exercises for the same duration.
Sources:
Richens, Y. et al. (2010). Lower back pain during pregnancy: advice and exercises for women. British Journal of Midwivery. 18(9). Pg. 562-566.
