Back pain and pregnancy

A feature article by an Alumbo member, Mar 02, 2008         

For many women, back pain and pregnancy go hand in hand and not surprisingly, there are a number of physical reasons why it occurs. This article will look at some of them.

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 fetus in the uterus can cause changes in posture which result in lower back pain. As the entire area enlarges, pressure is put on the spine and vertebra.
3. Position of fetus. Especially in the later stages of development, the position of the fetus 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 for back pain and 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. This goes for lounge chairs as well as rigid chairs. Other strategies to keep a correct posture include keeping the shoulders back, chin upwards, head centered over shoulders and using abdominal muscles to maintain a flat, not arched back. Knees lightly bent and the avoidance of uncomfortable footwear such as high heels are also helpful.

A simple strategy to avoid back pain after suddenly sitting after a period lying down is to roll onto one side, then use the arms to push into an upright position.

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As mentioned above, abdominal muscles are important to prevent arching of the back, and the best way to strengthen them is through exercise. Your experienced 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.

The need increasing as the pregnancy progresses, 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 of 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 technique should be observed no matter how heavy the object, 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 there is another child, picking up your child should also be treated carefully.

Finally, domestic work should be kept to a minimum, especially vacuuming. An extension may be required to prevent the back from being bent and a good tip for hanging clothes is to place the basket on a table or chair, so the need to constant bend down is removed. When carrying bags of shopping, the load should be evenly balanced, 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 at all times, much of the pain can be alleviated or avoided in the first place.

Derek Semp is the author of the recently released ebook, "Everything You Always Wanted To Know About Back Pain And Physical Therapy But Never Dared To Ask." He runs http://backpainz.com

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