How to Ease Back Pain in Third Trimester?

Join me as I take on the challenge of easing back pain during my third trimester with just a few simple tips!

It's true, most women get some degree of back ache in pregnancy. It's incredible how much the female body changes, and hey, when you're carrying a watermelon in your belly it certainly doesn't help with back pain!

Length is key. And by this I mean lengthen from tailbone to spine.

So your posture is really important. Try not to slouch, it won't help your back, it will just make it worse. This goes for when you sit and stand and walk.

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Your Body will Change

As your baby grows, the changes in your body can lead to increased back pain, making daily activities challenging. Your posture starts to shift, your pelvis tilts, and your spine takes on more weight, putting additional strain on your back muscles.

This can make it difficult to get comfortable, whether you're standing, sitting, or even sleeping.

Many women experience back pain during pregnancy, but that doesn't mean you have to accept it as a normal part of the journey. There are steps you can take to reduce discomfort and find relief.

The Relaxin Hormone

One of the primary causes of back pain during pregnancy is the relaxation of the pelvic joints and ligaments, which can lead to instability and altered movement patterns. This, combined with the increasing weight of your baby, can put a lot of pressure on your lower back.

Understanding the causes of back pain is essential to addressing it effectively. When you know what's going on in your body, you can start making changes to alleviate the discomfort.

Your Third Trimester

As you enter the third trimester, it's essential to be mindful of your posture and movement patterns to reduce strain on your back. Simple adjustments, such as Rolls and pelvic tilts, can help redistribute the weight and take some of the pressure off your back.

We'll discuss various techniques including prenatal stretches, posture adjustments, and safe exercises that can help relieve your back pain. One of the most effective stretches for alleviating back pain is the cat-cow stretch.

By gently moving your spine through a range of motion, you can help loosen up tight muscles and improve flexibility.

Maintain Correct Posture

Another crucial aspect of managing back pain is maintaining good posture. When you stand up straight, your weight is more evenly distributed, which takes some of the pressure off your lower back.

By making a conscious effort to stand tall and avoid slouching, you can reduce discomfort and prevent further strain.

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Strong Core

Strengthening your core muscles through safe exercises can also help alleviate back pain. By engaging your transverse abdominis muscle, you can provide additional support for your back and improve your overall posture.

The key takeaway is that incorporating these simple tips into your daily routine can make a significant difference in your comfort level.

By being proactive about managing back pain, you can reduce discomfort, improve your overall well-being, and enjoy a more comfortable pregnancy.

Your Health Matters

Remember, taking care of your back during pregnancy is essential to reducing discomfort and improving your overall health. By incorporating these simple tips into your daily routine, you can alleviate back pain and feel more comfortable and confident.

Incorporating these tips into your daily routine can also help you maintain a healthy and active lifestyle throughout your pregnancy.

By prioritizing your health and well-being, you can set yourself up for a smoother and more enjoyable journey.

And by being mindful of your body and making small adjustments, you can find relief from back pain and enjoy a more comfortable pregnancy.

To sum up, managing back pain during pregnancy is possible with the right strategies, and you deserve to feel good during this special time.

If you found these tips helpful, please leave a comment below and check out my other videos for more pregnancy wellness advice!

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Walking is so important, but don't go too far.

You don't want to fatigue the muscles, you just want enough to get the blood pumping and those feel good endorphins to hit in.

So in third trimester getting out for a few shorter walks is probably going to be better than trying to do one big one.

The Prenatal Pilates routines I have in my third trimester workouts really focus on back strength and glute strength, which help with back strength and care, so keep up the Pilates!

And try out my bed time routine, it's what I do every night and it helps my back and hips SO much!

Hope those tips help!

Feel free to ask me any questions you have, I'm here for you!

~ Kerryn