FT Office Mommas - back advice?

Tnallen107 · January 2016

Hello mommas!
I know some of you have been through this pregnancy thing before

, and some of you have done so while working full time in an office. Do you have any recommendations or suggestions to keep the back pain and soreness to a minimum? I am using a pillow to make sure I have lower back support, getting up and walking at least every hour, and drinking plenty of water, but I feel like I have been carrying 50 pounds all day...and I am only on week 8. It may also be due to lack of proper sleep and uncomfortable sleeping positions...

Anyway, suggestions for a comfortable working pregnancy?

amandazap · January 2016

I mainly had this issue when I was 7-9 months along. I used 2 small pillows and a heating pad. My main issue was my tailbone so I got a donut for that. I may look into one of those ergonomic fancy back things this time around.

Fremdschamen · January 2016

I highly recommend prenatal yoga-- often building and stretching out the muscles that support your back helps a lot. I did prenatal yoga until 39 weeks with my first pregnancy and it helped me a lot during delivery as well. I have friends who have switched to a standing desk-- that might help too.

Get a pregnancy body pillow to sleep with at night, and look into some prenatal massage to make sure you don't have unnecessary tension. Depending on your benefits package, you might be able to have some of the massage covered by work (our benefits cover $500).

izzybelka · January 2016

Definitely get a pregnancy pillow for sleeping. I loved mine so much! I don't remember doing anything special at work besides walking a lot and when the baby kicked me in the ribs, reclining back and trying to get as comfortable as possible in my chair. I agree with yoga too. And if your back is already bothering you, you may want to see a chiropractor to see if there is an adjustment that can fix any issues.

Tnallen107 · January 2016

Fremdschamen said:

I highly recommend prenatal yoga-- often building and stretching out the muscles that support your back helps a lot. I did prenatal yoga until 39 weeks with my first pregnancy and it helped me a lot during delivery as well. I have friends who have switched to a standing desk-- that might help too.

Get a pregnancy body pillow to sleep with at night, and look into some prenatal massage to make sure you don't have unnecessary tension. Depending on your benefits package, you might be able to have some of the massage covered by work (our benefits cover $500).

I actually just sent an email to our local yoga studio about Prenatal classes. They don't have any specialty classes, but they stated that all of their classes have been approved for pregnant women. Not too sure how I feel about it quite yet.

Thanks ladies!

Fremdschamen · January 2016

Go for it! I did a prenatal and a regular yoga class throughout my first pregnancy-- if you tell the instructor about your pregnancy, they will give you modifications. For the first trimester, you barely need to change anything-- no inversions for sure, and taking it easy are the main things. Yoga is all about listening to your body and just doing what feels good in the moment. All of the instructors I've ever had also encourage you just to go to a resting position anytime you feel the need. I hope you get some relief soon!

bananers · January 2016

I sat on an exercise ball at my desk when I was pregnant with DS and that helped a lot. Having a strong core will help tremendously with the back pain, and the exercise ball helps that, and also forces you to sit up straight.

KUGirl09 · January 2016

I second what most of the ladies above said. I go to the chiropractor once every 2 weeks now, and I can tell a big difference from my first to this pregnancy with back pain in the office. A maternity pillow at night is a must, and really focusing on not hunching over your stomach or desk is a priority. That's a hard one for me to break, but It makes all the difference.

WinnieLou82 · January 2016

My lower back hurts as well and I'll also agree that prenatal yoga has really helped, even if just to relieve symptoms for that day. I've been doing YouTube videos at home like this one:

https://www.youtube.com/watch?v=L2owoQWaD5g

And, additional lower back stretching like this:

https://www.youtube.com/watch?v=9f1Y4OV3QlA

Tnallen107 · January 2016

KUGirl09 said:

I second what most of the ladies above said. I go to the chiropractor once every 2 weeks now, and I can tell a big difference from my first to this pregnancy with back pain in the office. A maternity pillow at night is a must, and really focusing on not hunching over your stomach or desk is a priority. That's a hard one for me to break, but It makes all the difference.

Do you have any recommendations on the pregnancy pillows? There are a ton of different shapes and styles! It's a whole new world

mmclark10 · January 2016

Prenatal yoga is great! I did it all throughout my first and never really had back pain (that I can remember now!) I used a dvd from a studio that my best friend attended with her first and second pregnancy dedicated to mothers! You can buy their dvds on Amazon, just search for Blooma.

Pillow I used was the boppy, but I only used two of the three pieces it came with. really anything you can put between your knees and hold with your arms and be comfortable will work but I have had friends swear by the Bump Nest pillow.

kiwico14 · January 2016

Everyone has given great advice. Another pillow is the Snoogle. I got mine at BRU.

I second the chiropractor suggestion! My midwife last time gave me a suggestion for a therapy facility that gave medical/therapeutic deep tissue massage along with adjustments, so my insurance covered my prenatal massages every other week for several months. It was a pretty sweet setup.

Tnallen107 · January 2016

skelly70 said:

Everyone has given great advice. Another pillow is the Snoogle. I got mine at BRU. I second the chiropractor suggestion! My midwife last time gave me a suggestion for a therapy facility that gave medical/therapeutic deep tissue massage along with adjustments, so my insurance covered my prenatal massages every other week for several months. It was a pretty sweet setup.

@skelly70 No kidding! That does sounds like a pretty sweet setup! I'll have to look into that.

Car0liiine · February 2016

Reviving this thread instead of starting one. So right from the beginning I had the occasional shooting pains in my lower back but over the past couple of weeks I have started getting pain way down low. Like basically my upper ass. It was just happening at the ended of the work day but now it's all day and sometimes I can't walk for a minute. Last night in bed I was on my back and wanted to roll over but couldn't lift my feet off the mattress or lift my hips up. I was stuck on my back like a turtle. My husband had to roll me lol. I ordered some yoga DVDs that I will start this weekend. I see that sometimes people are concerned about lower back pain, just wanted to make sure y'all didn't think I needed to call my doc and see what you do to soothe the pain?

satto_takai · February 2016

I am 12w6d, and I also get back pain occasionally while sitting at my desk. It is usually if I sit too long without moving about. Getting up and walking, alternating standing vs sitting, and *when I remember* sitting up straight helps me. If it gets really annoying, I literally find a place where no one is at, lay on the floor, and stretch my back out with various stretches. I work front desk at an A&D clinic, so it is usually borrowing an empty office for 10 minutes. It feels so great once I have stretched. Sometimes, I do it on my break and include 10 minutes of just kinda laying there in a comfy position, breathing and relaxing.

I hope you find a good solution for your workplace/situation!

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