Hip, sciatic nerve, other lower back pain...what helps you? « Back to Group Discussions

[Bena]

I got this idea for a thread after Buko`s comments on her "ramp" in the 3rd trimester thread.  I though I`d open up the topic a big and see who`s having pain, and what are is helping/not helping you?

I went for a long walk on Sunday, and the conditions were a bit icy, and I`ve been hurting ever since.  Yoga helps, but I can`t really pinpoint which pose exactly!!!

[buko]

Yoga helps me too!  I was taking a nice 90-minute class once a week and trying to do a prenatal yoga DVD with DH another 2x/week (but actually doing it 1x/week).  Unfortunately, my class ended last Monday, and I haven't done any yoga since, but I am trying to get back into it!  I don't know what poses are helping, either, but I figure it's all good.  

(BTW, for others, my "ramp" post was here, #38:

http://www.mothering.com/community/t/1369160/3rd-trimester-thread-woo-hoo/20#

...and it's been AWESOME-- I went from serious worry that I might be starting to develop SPD to... pretty much nothing.)

[cocoanib]

I have hyper mobile hips and get flare ups of sciatica and spd.

What helps is

-chiro adjustment

-DH massages each hip when I lay on my side. After massaging, he firmly pushes on each hip. Then I go to hands and knees or knees with me laying my upper body on the couch/bed. He then massages my lower back and then does firm hip presses. 

-slow stretching

-warm rice sock on hips and back

[SlimP]

Ha ha Buko! I had never even heard of such 'furniture' before but have to admit it looks awesome for pregnancy....and situations that might lead to that condition developing. My eyes have been opened I tell ya.

Luckily, I've perfected my sleeping position so far with pillows under bump, between legs, etc, and am mostly comfortable. I'm sure that won't last though its just daytime getting comfortable now that bugs me. I ended up on all fours watching tv last night to ease heartburn and pelvic pressure. That's not ideal though.

Reflexology seems to be helping with various aches and pains, and I do encourage DH to massage any part near to him, as all my muscles appreciate that. Bena, if you can get someone to massage deep into your hip, you're looking to release the piriformis muscle which pinches the sciatic nerve. Turn upper thighs inwards during yoga moves to help also.

Long soaks in the bath, with Epsom salts, make me feel weightless and supported, I could stay there all day. Hot water bottles to the back and hip, mmmm.

I'm also using belly bands and a maternity belt when I feel I need support.

And most importantly, I've really had to ease up and rest myself. I ask DH to do everything that requires lifting, stretching, dragging and am refusing to lift DS whenever possible (this means running up the drive ahead of him when he says he's too tired to walk). I'm taking breaks, neglecting the housework and doing some yoga postures.

Small steps, but I've found a significant improvement already!

[Meggsy]

Hi Bena,

Well, I had a spinal injury years ago so I have had pelvic girdle pain for a while. It is now really bad and I have been back at physical therapy to deal with it. I think strnegthening is as important as stretching every day, but not over doing it. Wearing comfy, cushioned and flat shoes is helpful. Sleeping is probably the most affected area of my life. I too use lots of pillows, but the best pillow of all is my DH's bum. We sleep with out bums against each other and it helps a lot!

SOme specific stretches - hip flexor, triangle pose, lizard, pigeon (but very easy on this one), quad and hamstrings. 

Strenthening - there is lots online, but anything that strengthens the butt muscles, as well as adductor and abductor muscles, as well as core muscles fpr which plank and side plank are good.

MAssage is also really helpful, as is using a foam roller (which lets you massage yourself). Be careful of prenatal yoga classes and just ease off of any pose that strains at all. I can't even do child's pose or downward dog, but the rest of the yoga poses seem to help a lot.

If it gets really bad, a belt could help while doing things like housework or walking, but I am not sure about that.

And it would be a good idea to get a birthing ball early. Sitting on it is really nice on your sitting bones and pelvic area.

Also, when you bend at all, bend at the knees, not the hips.

Hope this helps!