A pregnant woman gently holding her belly.
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Safe Exercises and Relief Strategies for Back Pain During Pregnancy

A pregnant woman gently holding her belly.

Pregnancy is a time of immense joy and anticipation, but it can also bring about physical challenges, including back pain.

As your body undergoes remarkable changes to accommodate your growing baby, the added weight and shifting center of gravity can put a strain on your back. However, with the right approach, you can alleviate discomfort and maintain a healthy, active pregnancy.

This blog offers safe exercises and effective strategies to help you manage pregnancy back pain and ensure both you and your baby thrive throughout this special journey.

Understanding Pregnancy Back Pain

Back pain during pregnancy is a common complaint, affecting up to 80% of expectant mothers. It can manifest as a dull ache, sharp pain, or muscle tightness, primarily in the lower back.

Several factors contribute to this discomfort:

  • Hormonal Changes:The hormone relaxin, which helps loosen ligaments and joints in preparation for childbirth, can also affect the stability of the spine, leading to back pain.
  • Weight Gain:The additional weight you carry during pregnancy puts extra stress on your back muscles.
  • Shifting Center of Gravity:As your belly grows, your center of gravity shifts forward, altering your posture and placing additional strain on your lower back.
  • Muscle Separation:The abdominal muscles may separate during pregnancy (diastasis recti), weakening core support and contributing to back pain.

Safe Exercises for Pregnancy Back Pain Relief

A pregnant woman about to exercise.

Exercise during pregnancy is generally safe and encouraged, but it’s important to choose activities that are gentle on your back and joints.

Here are some safe and effective exercises:

  • Prenatal Yoga:Yoga poses can help improve flexibility, strengthen core muscles, and alleviate back pain. Look for classes specifically designed for pregnant women.
  • Walking:Walking is a low-impact exercise that can help improve circulation, strengthen muscles, and reduce stress.
  • Swimming:The buoyancy of water provides support and reduces stress on the joints, making swimming an excellent exercise for pregnant women.
  • Pelvic Tilts:This simple exercise helps strengthen the lower back and abdominal muscles. Lie on your back with your knees bent, then gently tilt your pelvis upward, pressing your lower back into the floor.
  • Cat-Cow Pose:This yoga pose helps improve spinal flexibility and mobility. Start on your hands and knees, then alternate between arching your back like a cat and rounding it like a cow.

Additional Relief Strategies

In addition to exercise, several other strategies can help alleviate pregnancy back pain:

  • Maintain Good Posture:Be mindful of your posture throughout the day. Stand tall, avoid slouching, and use a supportive chair when sitting.
  • Apply Heat or Cold:Heat therapy can help relax muscles and reduce stiffness, while cold therapy can help numb pain and reduce inflammation.
  • Prenatal Massage:A prenatal massage from a qualified therapist can help relieve muscle tension and improve circulation.
  • Sleep on Your Side:Sleeping on your side with a pillow between your knees can help maintain spinal alignment and reduce back pain.

Houston Physicians’ Hospital: Your Partner in Pregnancy Care

The orthopedic physicians at the Orthopedic Center of Excellence at Houston Physicians’ Hospital understand the unique back pain that expectant mothers experience during and after pregnancy. They can provide comprehensive care throughout the pregnancy journey, including management of pregnancy back pain.

Visit their webpage to learn more and find an orthopedic doctor who’s right for you.

The services offered at Houston Physicians’ Hospital also include knee pain treatment, hip replacement surgery, neck pain treatment, and Upper back pain treatments near NASA TX.

A woman having a pelvic floor therapy session.
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Houston Physicians’ Hospital Expands Services with Pelvic Floor Therapy

A woman having a pelvic floor therapy session.

Houston Physicians’ Hospital is excited to announce the expansion of our services to include pelvic floor therapy. We understand that pelvic health is an essential component of overall well-being and we’re committed to providing comprehensive care for individuals experiencing pelvic floor dysfunction.

What Is Pelvic Floor Therapy?

Pelvic floor therapy is a specialized form of physical therapy that focuses on the muscles, nerves, and connective tissues of the pelvic floor. These muscles play a vital role in supporting the pelvic organs, including the bladder, bowel, and uterus. When these muscles become weakened, overly tight, or uncoordinated, it can lead to a range of issues:

  • Urinary Incontinence (Bladder Leakage)
  • Fecal Incontinence (Bowel Leakage)
  • Pelvic Organ Prolapse
  • Pelvic Pain
  • Painful Intercourse
  • Constipation
  • Tailbone Pain

Our Approach to Pelvic Floor Therapy

At Houston Physicians’ Hospital, we believe in a personalized and compassionate approach to pelvic floor therapy. Our team of experienced therapists will work closely with you to develop a customized treatment plan that addresses your unique needs and goals.

This plan may include a combination of the following:

  • Manual Therapy:Skilled hands-on techniques to gently release muscle tension, improve mobility, and reduce pain.
  • Therapeutic Exercises:Targeted exercises to strengthen and coordinate the pelvic floor muscles for better control and support.
  • Biofeedback:This innovative technology provides real-time feedback on your muscle activity, helping you become more aware of your pelvic floor and learn to control it effectively.
  • Education and Lifestyle Modifications:Our team will equip you with knowledge about your pelvic health and provide guidance on lifestyle adjustments that can support your healing and long-term well-being.

Who Can Benefit from Pelvic Floor Therapy?

A pelvic floor therapist carefully assisting a client with specific issues.
Pelvic floor therapy offers valuable benefits for a wide range of individuals, including postpartum women; men post-prostate surgery; people with pelvic pain, chronic constipation, or neurological conditions; and athletes engaged in high-impact activities.

Pelvic floor therapy can benefit a wide range of individuals, including:

  • Postpartum women
  • Men who have had prostate surgery
  • People with chronic constipation or straining
  • People with pelvic pain or discomfort
  • Athletes or individuals who engage in high-impact activities
  • People with neurological conditions affecting the pelvic floor

Our Pelvic Floor Therapy Locations

We are initially offering pelvic floor therapy at the following locations:

  • Texas City
  • Humble
  • Advantage

Take the First Step Toward a Healthier Pelvic Floor

If you’re experiencing any symptoms of pelvic floor dysfunction, don’t hesitate to seek help. We have physical therapists certified in pelvic floor therapy ready to assist you on your journey to pelvic wellness.

Visit our website to find a Houston Physicians’ Hospital Physical Therapy location that provides pelvic floor therapy near you to schedule an appointment.

The physicians at Houston Physicians’ Hospital also specialize in hip replacement surgery, back pain treatment, neck pain treatment, Knee Surgery in Webster TX, and more.