Ask any pregnant woman if her back
hurts and the majority of them will scream “YES!!!!!” Especially those
who are further along in their pregnancy. Pregnancy and low back pain
seem to go together like pickles and ice cream.
So, what causes back pain during
pregnancy?
It is usually caused by strain on
the back muscles. In mid-pregnancy, an expectant mom’s center of gravity
changes. In response to that, her posture changes. Most women begin
to lean backward in the later months of pregnancy, which makes their back
muscles work harder.
Pregnancy hormones may contribute
to back pain as well. A hormone relaxes the ligaments in the strong,
weight-bearing joints in the pelvis. This loosening makes the joints more
flexible, but it can cause back pain if the joints become too mobile.
What can a pregnant woman do to
prevent back pain during pregnancy?
To help prevent or ease back pain,
be aware of how you stand, sit, and move. Here are some tips that may
help:
▪
Wear low-heeled (but not flat)
shoes with good arch support
▪
Ask for help when lifting heavy
objects
▪
When standing for long periods,
place one foot on a stool or box
▪
If your bed is too soft, have
someone help you place a board between the mattress and box spring
▪
Do not bend over from the waist to
pick things up – squat down, bend your knees, and keep your back straight
▪
Sit in chairs with good back
support, or use a small pillow behind the low part of your back
▪
Try to sleep on your side with one
or two pillows between your legs for support
▪
Exercise – walking, light
weight-lifting, and water aerobics are safe to do for most pregnant women
What can a pregnant woman do to
ease back pain?
Apply heat or cold to the painful
area or massage it*. If that doesn’t work, ask your OB/GYN to refer you
to a Licensed Physical Therapist who has
experience with pregnant women. An experienced Physical Therapist
can help an expectant mother do exercises that can help lessen backache.
Such exercises strengthen and stretch muscles that support the back and legs
and promote good posture – keeping the muscles of the back, abdomen, hips, and
upper body strong.
When should a pregnant woman
contact her healthcare provider about back pain?
If you have severe pain, or if pain
persists for more than 2 weeks, you should contact your healthcare provider.
*Massage Therapy should NOT be performed
during the first trimester.
Sources:
August 2011: American College of
Obstetricians & Gynecologists
Journal of Physical Activity and
Health, 2011, 8 309-320.
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