Pregnancy and back pain
Pregnancy is supposed to be a time of happiness and anticipation. There’s a lot to do to prepare for the baby, especially if you already have a child. Few things can put a damper on a health pregnancy than back pain though.
Back pain during pregnancy can range from mildly annoying pain to flat out on your back, unable to move pain. But, there are steps you can take to try to reduce the chance of developing back pain or perhaps reducing the intensity of the pain if you already have it.
First, the most obvious issue is the change in the body and the way you hold yourself. Your center of gravity changes. As the baby moves your center of gravity forward, your body automatically tries to compensate by having you lean backwards. This results in using and pulling on muscles that aren’t usually used in this way. Now is the time to work on that posture that every harped on when you were younger. Try to stand as straight as is comfortably possible.
Some of these recommendations come from the MayoClinic.com:
- Wear proper shoes. Now is the time to wear comfortable shoes with heels that are a comfortable height for you. They should have a good arch for support, too.
- Wear comfortable clothes. Comfortable doesn’t have to be dowdy or frumpy. Look at what some of the Hollywood celebs are wearing during their pregnancies. Wear what is comfortable and not confining to you.
- Be careful when you sit down and get up. Don’t flop down into seats and when rising from a couch or easy chair, slide to the front of the seat before trying to get up. Don’t get up from the farthest back position as this puts a lot of strain on your back.
- When standing, change your position often if standing for long periods. If you can, a small stool in front of you for you to rest one foot on, raising it a bit, for short periods can be a big help in reducing back strain.
- When sitting at a desk, have a foot stool or foot rest to allow your legs to be in the proper and a comfortable position.
- Stay fit. If you exercised before your pregnancy, if your doctor is ok with it and you don’t have any problems with your pregnancy, you should be ok to continue exercising. If you want to start a new program, check with your doctor or midwife first.
- When lying in bed, lie on your side with a pillow between your legs. This straightens out your body into a more natural position.
- Be very aware of your lifting techniques, especially if you have children at home. Lift properly and safely. (See an earlier post, Conquering Your Pain, for tips on proper lifting techniques)
- Heat and/or cold packs to the back may help relieve tension and pain.
- Pelvic tilts may be helpful as well. Expert Village has this four-part video on how to do pelvic tilts.
What ever you do end up doing, listen to your back. Don’t stress it any more than it is already stressed by forcing yourself to do something even if it hurts. You need to take care of your back so it’s there for you when you need it.
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