Pregnancy can be such a lovely and exciting experience. It is, however, not uncommon to have aches and pains over the nine months. In particular, one of the most frequent issues that pregnant women experience is back pain.
It is not surprising that back pain occurs when you consider all the changes that a pregnant woman's body goes through during the nine months. Your ligaments, muscles, and sacroiliac joints become more lax in preparation for the baby to pass through the birth canal. Your belly continues to grow, causing your center of mass to change and your spine must compensate for this.
It may help to know that the back pain you experience during pregnancy is related to a number of things. Of course, the increasing size of the baby is one big reason. As you grow, your body's center of gravity changes, and your back has to accommodate to prevent you from falling forwards due to the increased weight in the front. As well, your body is getting ready for the eventual birth of your baby. Therefore, you may notice that your joints in your hips and back feel like they are loosening up.
Watch your posture - As previously mentioned, your center of gravity changes. In fact, it moves forwards.
Think of Your Stance & Posture - Your growing belly wants to pull you forwards, but your back keeps this from happening by pulling you in the opposite direction. When standing up, make sure to pull your shoulders back. It can be helpful to place one foot onto a low stool (approximately 6" high), if standing up for a long time. When sitting, make sure that you also pay attention to keeping your shoulders back, and to stretching out your back often. It is also important to stand up and stretch often if you have a desk job.
Do Not Wear High Heels - This is not the time to be fashion conscious. High heels are known for negatively affecting the natural curves of your spine. As well, the hormones that are circulating throughout your body that allow the pelvis to accommodate the birth of a child, also affect other joints in your body. For example, your ankle joints can become more lax, putting you at increased risk of a sprain or worse.
Lift With Your Legs, Not With Your Back - This sounds like a simple concept, but many people still do it wrong. It can help to strengthen your quadriceps muscles in your thighs. You know that you are relying on your legs for lifting when you bend at your knees and not at your waist.
Keep Items You Carry Close to You - The basic premise is that the farther away you hold something away from your body, the more work your back has to do. So keep items close to your body when carrying something.
Use Heat - be sure to check with your doctor, but the use of heat on the back, can be extremely helpful in relieving some of the discomfort and pain associated with pregnancy.
See a Massage Therapist - make sure that you see someone who is registered to practice. Some massage therapists also specialize in ways of reducing back pain during pregnancy, and can provide you great relief from the pain you are experiencing. Some people have insurance plans that will cover a portion of the costs of the massage, so be sure to check into that as well. In between massages, have your partner do mini massages for you at home.
Use a Pregnancy Body Pillow - You probably have already found that you are using pillows to prop different parts of your body during sleep. Because sleeping on your back is contraindicated during pregnancy, you need to find a comfortable position on your side. Using a pregnancy body pillow can help eliminate having to use many different pillows to find a supportive and comfortable position. As well, some of them can be used later on to assist you with nursing.
In summary, back pain is a common symptom experienced by pregnant women. However, there are steps you can take in order to reduce the pain, and get on with enjoying your pregnancy.
