Per viewer’s request, this week I’m going to show you few things you can do to alleviate a lower back pain during pregnancy. You can try these if you have a lower back pain even if you’re not pregnant.
First, acupressure. You have to be very careful with acupressure points during pregnancy because some points are to be avoided because they can cause miscarriages. But the following points are safe to press during pregnancy. Press these points for one minute as you breathe deeply. Do these several times a day. If you can’t hold it for one minute that’s fine. You can do shorter intervals.
腰痛点/腰腿点 (EX-UE 7) – The first sets of points are on the hands and the easiest to press. There are two on each hand. One is at the end of the groove between the index and middle finger. The other one is at the end of the groove between the ring and pinky finger. You can press these points with your thumb and index finger or any combination of fingers you like. Or one point at a time with a hooked thumb. These are not on the major meridians and they are called Ex-UE 7. Ex-UE means Extra Upper Extremity.
腎兪 (UB 23) – The second ones are two finger widths from the spine in the back at the belly button level. This is called UB 23 or Urinary Bladder 23. Put your hands on your waist at the belly button level and press them with your thumbs.
委中 (UB 40) – The last ones are in the center of the crease in the back of the knee. This is called UB 40 or Urinary Bladder 40. But don’t press these points if you happen to have varicose veins right there. Bend your knees and press these points gently with your middle fingers, or middle fingers supported by the index fingers or middle fingers supported by the ring fingers, or whatever that’s comfortable.
Second, warm up the area. When you have a lower back pain it helps to warm up the area to improve the circulation and loosen the tight muscles. Warm up the area with a heating pad or steam towel. You can easily make a steam towel by popping a wet towel in a microwave for 30 seconds or so.
Third, gentle sacrum stretch. During pregnancy with the increasing size and weight and a hormone called relaxin that relaxes the joints, your hip opens up and you tend to lean backward and your sacrum tilts backward. If you have a partner, lie down on your side comfortably with a pillow. I’m sure you know the drill. And have your partner gently press the sacrum at the base of the spine. Match the breathing and use the entire palm and gently stretch and press the sacrum downward as you both exhale. Do this 10 times. A dude is used for demonstration purposes only. Do this on the bed for more comfort. I hope this is helpful.
Massage Monday #376 – Lower Back Pain during Pregnancy (or in General) http://bit.ly/mm-010818