Pregnancy Back Pain

Lower back pain during pregnancy is common. Most pregnant women experience the pain in lower back which is due to the soft tissue complaint.

Causes of Back pain during pregnancy

The spinal region os a pregnant woman is vulnerable due to firstly, hormone production during pregnancy makes joints less stable (to allow the pelvis to spread as the baby grows), secondly, typical weight gain of 25-35 pounds during pregnancy, with the majority or extra weight distributed around the abdomen and thirdly increase in postural strain as the body compensates for changes in the pregnant woman's center of gravity. Among healthy pregnant women, those who did water aerobics once a week reported less low back pain and less work missed due to back pain than those who performed land-based exercise weekly.

Prevention of Pregnancy Back Pain

Prevention is the best effort one can do to reduce the discomfort. Preventative measures includes exercises (Particularly Pelvic Tilts), paying attention to your posture, and ifting and bending appropriately.

Care while having pregnancy back pain

The following ways given below could help you:

• Heat and water - A warm bath, a hot pack or a warm jet of water from a shower head can all help with back pain.
• Massage - Massage to the lower back can often help tired, aching muscles. Try leaning forward over the back of a chair or lying on your side.
• Your partner can gently massage the muscles that run either side of your spine or concentrate on your lower back. A trained massage therapist, your midwife or your physiotherapist may be able to help you further.
• Use a support belt - A physiotherapist may recommend a support belt to take some of the weight of your baby off your tummy muscles and back.
• Try a support pillow in bed - Sleeping on your side with a wedge shaped pillow placed under your tummy has been shown to reduce back pain.
• Research has shown that aqua-natal classes are effective in reducing back pain during pregnancy.
• Do some strength and stability exercises - Pelvic floor exercises and lower abdominal exercises can help to reduce the strain of the pregnancy on your back. To perform a safe and easy lower abdominal exercise, get down onto your hands and knees and level your back so that it is roughly flat. Breathe in and then as you breathe out, perform a pelvic floor exercise and at the same time pull your belly button in and up. Hold this contraction for 5-10 seconds without holding your breath and without moving your back. Relax the muscles slowly at the end of the exercise.