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Back Pain With Pregnancy
Back trouble is very common with pregnancy, in fact two out of every three women suffer pain in the back by the 36th week. The extra weight for one puts a large strain on the lower back, coupled with this is the loss of the abdominal muscles in supporting the back. This happens when the muscles are stretched to accommodate the foetus.
The other reason why backache is so prominent during pregnancy is that the hormone relaxin is present 10 times it’s normal concentration. As you’ve already guessed, this causes your body to relax and more specifically for pregnancy, it causes the joints in the pelvis to relax so the baby has room to pass through the birth canal.
What can I do to prevent it?
Because the muscles in the back are being over worked, you need to strengthen them in order to provide sufficient support. Now there are a few ways you can do this,
- Swimming - This is a great for a full body work out and a good way to strengthen the back muscles. The water supports your weight so the pressure on your joints and back is relieved. Try to avoid breast-stroke as it can sometimes put strain on the spine.
- Yoga - The poses and stretches in yoga help to not only strengthen the back muscles but also to relieve stress (and lets face it, it’s a very stressful time). Before starting yoga, always consult your GP and when you go to a class let the instructor know and they will be able to guide as to what you can and cannot do.
- Posture - It is very important to keep a good posture anytime, but it’s needed even more when pregnant. When slouching or making sudden movements, the back can become overstressed and you’ll no doubt damage yourself. To help prevent this;
- Try not to make sudden movements, keep them slow and fluid.
- Rather than bend down you will be much better to sit or kneel.
- If you have to lift, be sure to bend your knees and not your back,
- Use a support.
- If you work at a desk, try to use an ergonomic chair or some kind of support. There’s a great one available from Amazon for £79.99
