Back pain and pregnancy

by admin on December 19, 2008 · 1 Comment

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Is back pain normal in pregnancy?

For many women, back pain and pregnancy go hand in hand and, not surprisingly, there are a number of physical reasons why it occurs. Lower back pain and cramping are common symptoms during early pregnancy.

1. Hormones

During pregnancy, hormones can soften ligaments causing more movement in the joints than usual and in some cases, the ligaments are stretched or strained.

2. Uterus

The growing foetus in the uterus can cause changes in posture which often result in lower back pain. As the area enlarges, pressure is put on the spine and vertebrae.

3. Position of foetus

Especially in the later stages of development, the position of the foetus can compress nerves in the spinal column, causing back pain.

Once you have determined which of the physical reasons is causing your back pain, there are some steps you can take to lessen the pain and in some cases eliminate the problem. The most important thing to remember is that the body changes during pregnancy and that some simple strategies can go a long way to keeping those changes in check. The biggest factor affecting back pain in pregnancy is posture. Slouching should be avoided at all times, and when sitting, a pillow or rolled up towel can be used to cushion the lower back. Other methods to help keep a correct posture include pushing the shoulders back, chin upwards, head centered over shoulders whilst using abdominal muscles to maintain a flat, not arched back. Keeping the knees lightly bent and the avoidance of uncomfortable footwear, such as high heels, are also helpful.

A simple strategy to avoid back pain after sitting up after a period lying down is to roll onto one side, then use the arms to push yourself into an upright position. As mentioned above, abdominal muscles are important to prevent arching of the back, and the best way to strengthen them is through exercise. Your doctor or midwife will be able to provide exercises specially designed for pregnant women. Walking for 20-30 minutes each day can also be very helpful.

Rest is also an important factor. When sleeping, lying on the side is advised with a pillow between the knees. An extra pillow under the growing tummy will also take a lot of pressure off the spinal column. Most of the discomfort women feel in the later stages of pregnancy can be attributed to back pain, so paying close attention to avoiding it, is paramount. Proper lifting techniques should be observed no matter how heavy the object is, that is the legs should be bent at the knee and the back kept straight at all times. At no stage should you bend over with straight legs. If you have another child, picking up your child should also be done similarly.

Finally, domestic work should be kept to a minimum, especially vacuuming. A good tip for hanging out washing is to place the basket on a garden table or chair, so the need to constantly bend down is removed. When carrying bags of shopping, the load should be evenly balanced between both hands, i.e one light bag in each hand. For any more than that, assistance should be sought.

As you can see there are a number of factors that contribute to back pain and pregnancy. By paying close attention to your physiology and keeping a straight back whenever possible, much of the pain can be alleviated or avoided in the first place.