Back and Hip Pain Tips

canavara · September 2016

I know this is kind of a "symptoms" thread thing but I thought it might be a good idea to have a thread dedicated to tips and tricks for helping with all the aches and pains that start up during second trimester.

Right now, I've got a LO resting directly on my spine, which is the worst. feeling. evar. Doula recommended:

- Sitting on a birthing ball / exercise ball
- Doing the cat/cow yoga pose to get him to reposition himself
- Ice pack
- Having someone rub the spinal nerves in the lumbar region

Some of these work kind of, some not so much. What things have worked for you when your back or hips are irritated by your LO?

Mylitta · September 2016

Sadly I mostly ignore it. Eventually it goes away.
I have issues more with hip than back pain, at least any back pain that stretching doesn't ease, and it tends to gear towards sciatica pain. So there's not much to do about it... but sleeping with my leg on a body pillow helps. That's about my extent

KRB22 · September 2016

My right hip has been bothering me for a while, and a couple of weeks ago it migrated to my right heel. My MW confirmed both are due to sciatica, and she said stretching is the best way to prevent it getting worse, i.e., shooting pain down my whole leg.

She recommended

-cat/cow stretches
-side stretches, keeping my hips aligned forward
-ensuring proper posture while standing, so not leaning to 1 side and not tucking or tilting my pelvis

I've also found that pigeon pose helps get a deeper release, as does direct massage on the surrounding muscles.

My doula suggested I see a chiropractor, but I'm still on the fence about that. She also told me to do the exercises prescribed by spinning babies (https://spinningbabies.com/start/in-pregnancy/daily-activities/) which include walking, sitting on an exercise ball, and cat/cow plus a few others. I've been trying to incorporate these into my daily routine, as they are also supposed to promote proper alignment, which might help the baby get in optimal position for birth.

TinaBelcher · September 2016

Yesssss to pigeon!!! Also happy baby (propped up a little on a pillow) and half forward folds holding on to the back of a chair or something help.

To to get them to move I do high knee steps- works every time! So far belly's not totally in the way of the knee steps but it probably will be soon

christac1010 · September 2016

My pregnancy pillow (the Snoogle) has been the biggest help so far. I also use a pillow in between my knees anytime I'm laying down on the couch. For sitting up at home, I use either the reclining end of the sofa or a pillow on the coffee table. At work, I flipped over my recycling bin to prop my feet up throughout the day.

Cat/cow are a lifesaver and always help! I've looked up some local prenatal yoga classes but the times don't work with my schedule (which weirdly is just a regular 9 to 5 desk job). I'm thinking of looking online for some videos or buying a DVD at the store. I've taken yoga classes in the past, but I'm always nervous to try it on my own.

raquel87 · September 2016

I take some Tylenol and use an ice/heat pack. My back pain is exaggerated due to a 14 month old I can never put down. If that doesn't work, I feel crying inconsolable seems to help!

stumptownmama · September 2016

I have ongoing lower back and tailbone pain. My pubic symphysis has really flared up over the last few weeks. I'm going to see a chiropractor next week that specializes in Webster technique. I've never gone to the Chiro while pregnant but it helped a lot after I had my daughter. I'm hoping for some relief. I'm waddling already.

Carly79 · September 2016

I've been seeing a chiropractor who specializes in the Webster technique. The tingling/numbness in my legs has gone away but I'm not sure I'd say I feel any less hip pain yet. I have recently found that instead of putting a pillow between my knees while sleeping, if I put the pillow under my knees it helps more. Walking also helps me as does yoga.

therealfrizzle · September 2016

I was told spending time in a bath or pool helps as it relieves the pressure from LO's weight. I'm iffy about the pool in my community (they say it gets cleaned weekly, but there's always weird and nasty stuff floating around, yuck) and I hate getting in and out of my tub since it's so low. I find that laying down with my body pillow between my legs help me most. If I'm sitting for too long without taking a break or if I've been on my feet all day, it really messes with me and the only thing that helps is laying down. It sucks; it's exactly how it was when I needed my two back surgeries and I get all kinds of freaked out and panicked. My MW recommended a maternity band with lumbar support. Still shopping for a good one, but am definitely getting to the point that it's truly needed.

surlyjaneausten · September 2016

I posted about this in symptoms, but I had severe sciatic pain a few weeks back. A massage by a masseuse familiar with sciatica was a life saver. She recommended pigeon stretch and figure four stretches daily. I still have back pain but I think being active and stretching a lot really helps. I also went back for a second massage because I figured I'd be proactive about it. It's expensive but I'm kind of considering it a medical expense rather than a luxury right now

lindsladle15 · September 2016

I see a chiropractor regularly when I start to get bothered.
Ice cream helps too, right?

aishmc · September 2016

I've had horrible hip pain. I found that swimming/water walking help as well as stretching the area before bed when I'm warm from the day as well as in the morning.

What really helps is always sleeping with part of the u shaped pillow between my legs.

@lindsladle15 I have found ice cream to be a reasonable treatment for all my symptoms so far.

Wholesome · September 2016

See a massage therapist every two weeks (not the "fluff and buff" kind or even the kind that just rub your pain really hard - the kind that approach muscles groups as a whole and the surrounding groups... Because they all affect each other). It helps me when I do stretches that target my Piriformis muscles. I do these plus a few others for my legs after jogging. I'm supposed to do it more than when I just workout, when I don't I start getting pains.

AshleySparkle720 · September 2016

The yoga ball was a life saver when I was pregnant with DD. I even bounced on it through my contractions at the birthing center to alleviate my hip pain.

cjs260 · September 2016

Just ordered my exercise/birthing ball!! Super excited to start practicing it!

nolemama24 · September 2016

I really want a Snoogle

Can't get myself to click "buy." Is it really awesome? But a big YESSSSS to pigeon pose. I've always had tense hips and now it's becoming uncomfortable. I try to get in pigeon as best as I can and sit there for a minute or two (hurts so good). Also, I sit on the floor, put one knee up, opposite elbow to that knee, and slowwwwwly turn towards that end to try and relieve some lower back pain/crack lower back (if possible). Also, I've been thinking of seeing a massage therapist & I keep putting it off but I'm about to treat yo self & call tomorrow for an appointment.

Briala · September 2016

Another fantastic option for all around support while out and about is belly wrapping! A stretchy wrap is awesome for this you can wear it under or over your clothes and it looks really pretty! I get massage therapy every other week and belly wrap in between sessions when I feel the need for extra support.

https://www.google.com/url?sa=i&source=images&cd=&ved=0ahUKEwjtm-eV-4HPAhUFxSYKHYahD1UQjhwIBQ&url=http://bwiofcleveland.blogspot.com/2014/07/belly-wrapping-for-pregnancy-support.html&psig=AFQjCNHKJbP0d4FtoFDWCdKWmkVoLGuGsA&ust=1473499382518118&rct=j

hayhay2501 · September 2016

Thank you for this thread!!! This week I have been suffering from AWFUL back pain. I think baby is undergoing a growth spurt and it's impacting my poor back. I've signed up for a yoga course that starts on the 24th and in the meantime I'll try the poses you've suggested. I've also booked a massage for tomorrow. I hope it helps!!!

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