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Pregnancy Discomfort and Suggestions to relieve the pain
Did you know ....
- There is an increased strain on the muscles, ligaments
and joints of the body during pregnancy. This is due to posture changes as the
baby grows, and loosening of ligaments due to the hormonal softening effects.
- 47% of pregnant women report serious back or posterior
pelvic pain.
- If you suffered with back pain in a previous pregnancy,
you have increased risk of experiencing back pain that lasts longer, in your
new pregnancy. Improving your physical fitness between one pregnancy and the
next will lessen this risk.
- Obtaining and using information on back care and body
posture before the start of twenty weeks of pregnancy reduces the
frequency of back pain during and after pregnancy. This includes appropriate
abdominal exercise as strong abdominal muscles provide support for the back
Backache
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Frequently, backaches occur as your increasing weight pulls your spine
forward and shifts your center of gravity. See the section on Pelvic
Discomfort or Sciatica.
Prevention/Remedies
- First, consider the possibility of backache as a symptom of pre-term
labor.
- Practice good posture. Tuck your buttocks under and stand straight and
tall. See the section on posture.
- Consider wearing a
maternity support
belt to assist with alleviating some of the pressure. Also, maternity
pants with a low, supportive waistband may be helpful.
- Always be careful when lifting objects. Bend your knees instead of
bending over at the waist. Lift with your legs instead of your back.
- Wear supportive shoes with low heels.
- Avoid standing for long periods of time. Use a step stool to relieve
back stress while standing.
- Exercise at least three times a week (swim, walk, stretch).
- Join a prenatal exercise or yoga class.
- The pelvic tilt exercise may be helpful in reducing discomfort.
- Apply heat using warm bath soaks, warm wet towels, hot water bottle,
or heating pad. Our
lumbar support herbal
pack has been quite popular for this use.
- Have a back massage.
- Rest. If the pain continues, ask your health care provider for a
referral to a physical therapist.
- Avoid medications. There are no medicines considered 100% safe for use
during pregnancy. Aspirin and other painkillers such as ibuprofen may be
potentially harmful. Ask your health care provider about acetominophen
(such as Tylenol).
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Difficulty Sleeping
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During pregnancy,
some women have trouble falling or staying asleep. In the early months,
difficulty sleeping may be a part of your body's adjustment to pregnancy.
During the last few months, your increased size may make your normal
sleeping position difficult, and the baby's kicking may awaken you during
the night. Also, increased bladder pressure may cause you to wake up
frequently during the night.
Prevention/Remedies
- Exercise daily
- Take a warm, relaxing bath before bed.
- Drink hot water with lemon or warm milk before going to bed. You may
also try eating crackers or toast with a glass of milk before bed.
- Reduce any noise or lighting which might keep you awake.
- Avoid eating a big meal within the two hour period before going to
bed.
- Do childbirth preparation exercises such as deep breathing or other
relaxation techniques.
- Experiment to find the most comfortable sleeping positions. Lie on
your side and place several pillows between your knees.
- Starting at the 20th week of pregnancy, avoid sleeping on your back.
The combined weight of your uterus and baby compress the major vessels
which supply blood to the placenta and the lower part of your body. This
could cause a decreased oxygen supply to your baby.
- Have a massage.
- Read a novel or other book of interest.
- Avoid products that contain caffeine as they may keep you awake and
may also be harmful to your baby.
- Try to develop a regular sleeping schedule and routine.
- Plan for naps or short rest periods during the day whenever possible.
- If you are unable to sleep, relax and do not worry. Sleeping patterns
change in late pregnancy due to hormones. This can cause you to sleep for
only 2-3 hours at a time, which is very normal. Your wakefulness may be
your body's way of preparing you for the new changes in your life.
- Avoid all sleeping medications. There are no safe medications to
relieve sleeping difficulties during pregnancy. Some sleeping aid products
(Sleep-Eze, Nytol, Compoz, Sominex) contain multiple ingredients, some of
which maybe harmful to your unborn baby.
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Headache
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The increased blood
volume and hormonal changes of pregnancy may cause headaches. Nasal
congestion, fatigue, eyestrain, anxiety or tension may also increase the
frequency of headaches.
Prevention/Remedies
- Try to determine what triggers your headaches (coffee, cigarette
smoke, stuffy rooms, fluorescent lights, eye strain, etc.) and avoid them
whenever possible.
- Apply a cool, wet washcloth or ice pack to your forehead and the back
of your neck. For some a warm compress works better.
Eye pillows that work both
hot and cold
- Try to get plenty of sleep every night, and rest during the day when
possible.
- Try to eat something every 2-3 hours.
- Drink plenty of liquids.
- Take a warm shower or relaxing bath.
- Massage your neck, shoulders, face and scalp, or ask a friend to give
you a massage. Try the
brainwave massager for a pleasant experience.
- Try to find a quiet, dimly lit place and relax.
- Get some fresh air; take a walk.
- Use meditation, self hypnosis and relaxation techniques.
If you are having headaches that are severe, frequent, long-lasting, or
accompanied by blurred vision (spots, blurred, lights flashing,) or edema
(swelling), it is important to contact your health care provider
immediately. Avoid all headache medications until you have spoken to
your health care provider. No painkiller is considered 100 percent
safe. Painkillers such as aspirin and ibuprofen may be harmful if taken
during pregnancy. Aspirin taken in the last three months of pregnancy may
increase your risk of bleeding. |
Muscle Cramps
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Muscle cramps are
common during pregnancy, but the cause is difficult to determine. Possible
causes include a calcium imbalance, pointing your toes when you stretch, or
decreased circulation in your legs.
Prevention/Remedies
- Be sure to include enough calcium (1,000mg) in your diet. Dairy
products are an excellent source (3-4 glasses of milk or the equivalent of
dairy products). Non-dairy sources of calcium include tofu, dark-green,
leafy vegetables, such as broccoli or bok choy, okra, and blackstrap
molasses. A traditional Chinese practice of making soups from bones and
one tablespoon of cider vinegar is another way of adding calcium to your
diet.
- Exercise to increase the circulation in your legs.
- Elevate your legs as often as possible.
- Keep your legs warm.
- Take a warm bath before you go to bed.
- Do not point your toes when you stretch. Instead flex your feet by
pulling your toes toward your knees.
- Avoid lying on your back as this can decrease the circulation to your
legs.
- Loosen the bedding at the foot of your bed.
- Before going to bed, stretch your calf muscles. Try leg lunges:
Stand in a lunge position with one foot well in front of the other.
Keep your back leg straight with your heel flat on the floor.
Gradually bend your front leg at the knee and lean forward. You can use
your arms for balance by placing your hands against a wall.
Hold for a few seconds and repeat.
Switch legs.
What to do when you are having a leg cramp:
- Sit down; straighten your legs and flex your toes towards your knees.
You can accomplish the same thing by sitting on the floor and having
someone push down on your knees while pulling your toes towards your
knees.
- Massage the cramped muscles, although sometimes applying an ice pack
is more effective.
- When you are able, stand up and walk around.
- Soak your cramped muscles in warm water or use a heating pad or hot
water bottle.
- Avoid all medicines for leg cramps. There are no safe medicines you
can take during pregnancy for leg cramps.
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| Pelvic Discomfort |
During pregnancy,
the pelvic joints relax in order to increase the size and flexibility of the
pelvis in preparation for birth. This may cause pressure on the sciatic
nerve, and may be felt as pain in the pelvic area, down the thigh and into
the leg.
At times a discomfort known as "Round Ligament Pain" can take your breath
away. You may be walking and suddenly feel a "knife stabbing" pain on one or
both sides of your lower abdomen or groin or feel a spasm in your vagina or
rectum. As quickly as it came on, it may go away. There are ligaments that
hold the uterus in place. One is on both sides of the uterus and the third
goes across the pelvic floor. As the uterus grows, these ligaments stretch
like a rubber band. Any sudden movement or position change can cause them to
spasm.
Prevention/Remedies
- A heating pad, hot water bottle or ice pack may bring some relief.
- Massage may be helpful.
- Experiment with different positions to find the one that is most
comfortable for you. Try sleeping on your side, with one leg forward
supported on a pillow and the other back, as if you were running.
- Use proper body mechanics. See the posture section for suggestions on
lifting, bending and stretching during your pregnancy and following your
delivery.
- The pelvic tilt may be helpful in reducing discomfort.
- Consider wearing a maternity support belt to help alleviate some of
the pressure.
If the suggestions above do not work for you, contact your health care
provider. If you have abdominal pain and it continues or becomes stronger as
time goes on, call your health care provider immediately. If unable to
contact, go to the hospital. |
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