Why And How Of Backache During PregnancyOctober 30, 2018

Congratulations on your pregnancy! This special journey comes with its highs and lows. We, at MYWOMB know you are probably ecstatic about it. We have discussed what happens during pregnancy. It is very common to get backache or back pain during pregnancy, especially in the early stages.

Simply put, during pregnancy, your body is going through a lot of changes. Hormones like Relaxin are a main reason. As the name suggests, Relaxin causes the ligaments in your body to relax naturally; to become softer and stretch to prepare you for labour. This can put a strain on the joints of your lower back and pelvis, which can cause back pain. Apart from hormones there are many possible reasons why backache during pregnancy happens.

Other causes of back pain during pregnancy

Weight gain:  During a healthy pregnancy, women typically gain between 10 and 15 kilos. The spine has to support that weight. That can cause lower back pain. The weight of the growing baby and uterus also puts pressure on the blood vessels and nerves in the pelvis and back.

Posture changes: As your bump grows bigger, unconsciously, your posture also changes. Think about it. You tend to walk with your bump pushed forward and shoulders slumped down. This causes a shift in your center of gravity. As a result, you have pregnancy related back pain or strain.

Muscle separation: As the uterus expands, two parallel sheets of muscles (the rectal abdominis muscles), which run from the rib cage to the pubic bone, may separate along the center seam. This separation may worsen back pain. The only known solution for this lies in correct belly binding during your after pregnancy care.

Stress:  Yes, good old stress. Emotional stress can cause muscle tension in the back, which may be felt as back pain or back spasms. You may find that you experience an increase in back pain during the more stressful times of your pregnancy.

Avoiding and easing back pain in pregnancy

Pregnancy is a special time for every woman. Don’t be shy asking for help when you need it, even if you thing you are a strong, independent woman. Ask someone to help you to lift something or reach those high shelves. Here are some tips to avoid backache or back pain during pregnancy.

1. If you have to lift or pick something up from the floor, bend your knees and keep your back straight.
2. Where possible, avoid lifting heavy objects.
3. Try to balance the weight between 2 bags when carrying your shopping. Else get a shopping bag with wheels.  Ask the bag boy to put your things in it and load it in your car.
4. Twisting you back during pregnancy is a sure fire way to get a back ache during pregnancy. Instead move your feet when you turn.
5. Heels are notorious for the back ache they cause. Give them a break till well after your post pregnancy care. Wear flat shoes to evenly distribute your weight. Doctors suggest wearing flat shoes or low heels — though they are not optimal for fashion, but they are best when it comes to comfort and safety of you and your unborn child.
6. Keep your back straight and well supported when sitting at work and at home.

Use a mattress that supports you properly. If can use a good mattress on the floor, do that. Else you can put a piece of hardboard under a soft mattress to make it firmer, if necessary.

Wear clothes that fit. Opt for comfort over fashion. Avoid wearing tight clothes during pregnancy as this can cause the blood flow to be restrained and may reduce the supply of oxygen to the muscles, resulting in back pain during pregnancy. Even in lingerie, choose a good, supportive bra with wide straps and the right cups to avoid extra strain on your torso.

What else can you do?

1. Exercise – Ask your gynaecologist what form of exercise you can have. Stretching, walking and stabilization exercises are generally safe.  These regular exercises can help ease back pain and boost your body flexibility.
2. If your doctor gives a green signal, get a gentle pregnancy massage. Inform the massage center and the masseuse beforehand that you are pregnant.
3. Heating pads or ice packs may help temporarily reduce back pain. Massages can also be helpful for pregnant women who experience low back pain.
4. A calm mind leads to a relaxed you and a happy baby.  You can try some yoga, meditation, music or talking to your baby; anything that will relax both your mind and your back.
5. Get enough rest, particularly later in pregnancy.

Enjoy your pregnancy!