Causes of pregnancy back pain
Lots of women experience some sort of back pain during pregnancy,
especially in the third trimester. Usually, it’s due to the weight of your bump
pulling forward on the muscles in your lower back. Also, as your body prepares
itself for birth, your ligaments become softer than usual. This can make your
pelvis ache, which you might also feel at the bottom of your spine.
Preventing backache in pregnancy
Looking after your body
- Posture -
your posture is really important and can make all the difference; when
standing, imagine there’s a piece of string tied to the top of your head and
it’s pulling you upwards, and try to keep your stomach and bottom tucked in.
-
Sitting - posture is important when you’re sitting and lying down, too; try
not to slouch when you’re sitting. Supporting your back with a cushion
should help.
- Sleeping - at night, lie on your side with a pillow
between your knees to keep you in the right position. Also, use your arms to
help push yourself up and support your bump – this will take a lot of strain
off your back and help keep backache at bay.
- Shoes - comfy shoes
are also essential; some women prefer flat shoes, while others feel better
with a bit of a heel. Just go with whatever’s comfortable for you.
-
Keeping yourself fit - can also help ease pregnancy backache. See if you can
join any antenatal exercise classes in your area, such as aquanatal or
antenatal yoga classes. Even regular gentle swimming and walking can help.
-
Avoid lifting anything heavy - you’re already carrying a growing baby, so
any extra loads will put even more strain on your body. If you really have
to pick something up, always remember to bend from your knees, not your back
and use your thighs to help you stand.
Treating backache
- Support your bump – ease the
strain on your back by sleeping on your side with a wedge-shaped pillow
under your bump. If you’re really suffering, try wearing a special support
belt during the day and speak to your health care professional.
- Hot
or cold relief – a warm bath, hot water bottle or wheat pack can also help
soothe backache, though some women prefer the cool relief of an ice pack (or
a bag of frozen peas!). It is important to avoid hot baths and spa baths as
this can raise your core body temperature.
- Massage – a gentle
massage can do wonders for aching muscles but your normal massage oils may
not be suitable for pregnant women, so check with an aromatherapist or your
health care professional first.