Pregnancy is a time of wonder and excitement, but it’s also a time when many women experience back pain. In fact, back pain is the number one complaint of expecting moms. This is because the curved shape of the stomach puts added pressure on the lower back. Coupled with the weight of the baby and the resulting hormonal changes, these increased stresses on the spine can cause aches and pains that interfere with sleep. Fortunately, there are strategies to manage both back pain and insomnia that can help relieve discomfort and improve overall sleep quality.
While there is no right or wrong way to sleep, some tweaks to sleeping positions and habits can improve comfort and reduce back pain-related sleep disturbances. For example, adding a lumbar support pillow or adjusting the height of the bed can alleviate low back pain by helping to maintain spinal alignment. Reducing the amount of time spent in the “slumber” position can further reduce stress on the spine. Sleeping with earplugs or using blackout curtains can help block out noise and light. Lastly, eliminating the use of stimulants or alcohol before bed can help reduce stress and promote a more restful sleep.
Incorporating relaxing stretching exercises and relaxation techniques into your daily routine can significantly improve pain and sleep quality. This includes practicing mind-body techniques, such as meditation or guided imagery. Creating a calming bedtime routine can signal to the body that it is time for sleep and help to eliminate sleep disruptions associated with lower back pain. Having a regular massage regimen can also increase the overall quality of sleep by relieving back-related tension and improving range of motion.
When scheduling a prenatal massage, it is important to remember that each woman’s pregnancy experience is different and the frequency of sessions may need to be adjusted. Generally, however, weekly massages are best for most expectant mothers to help ease the symptoms of back pain and other common pregnancy-related discomforts.
A prenatal massage is a type of massage that is specifically designed to address the specific needs of a pregnant woman and is provided by trained and certified massage therapists who are specialized in this area. The benefits of this type of massage can be felt throughout the entire pregnancy, but it is especially beneficial in the third trimester when most of the physical discomforts such as back pain and swollen ankles peak.
As with any type of massage, it is essential to discuss your treatment plan with a licensed and experienced massage therapist. It is also important to let your massage therapist know about any medical conditions you have, including pregnancy-related complications such as preeclampsia or a history of deep vein thrombosis. This will ensure the safety and effectiveness of your massage. To find a licensed Atlanta prenatal massage therapist, visit https://www.atlantachiropractor.net/.