back pain. any advise?

Sara - posted on 06/21/2012 ( 2 moms have responded )

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Whenever I spend a couple hours trying to clean the house or after a long day at work, my back starts achingm which I know is fairly common, so I'm not worried, just irritated. My lower back and my "butt muscles" seem to cramp up. Anyone else have this problem, and any advise on exersizes or stretches, or anything to help? Thanks!

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Ana - posted on 06/24/2012

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Cat stance. Getting on the floor like a cat, and arching your back up and down really slow and holding it up and holding it down.. and sleeping on harder surface...couch, floor..

Kaitlin - posted on 06/22/2012

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oh yeah.
how far along are you? You may want to invest in a belly support band.
You can do some great stretches- try googling or you tubing prenatal yoga- shiva rae does a good one (though it's a little hippie dippie for me, the stretching is great).
Hands and knees and doing cat/cow (but don't do cat all the way, just bring your back to neutral)
Or, another good one, for your butt, 'pigeon pose', but that can get tough depending on how far along you are too, but that realllly helps those muscles.
If you have a gym membership, try swimming, or doing those lower back exercises where you put you are kind of kneeling on a piece of equipment and do upside down crunches- doing a few of these every other day really helps strengthen those muscles without hurting them.
i also find that sitting on an exercise or birth ball (15 bucks at your local walmart) is great.
when in a lot of pain, i find my muscle rub (aspercream or icy hot or bengay) and slather that on my lower back- it's gotten me through three large baby pregnancies! Good luck!

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