Back Pain during Pregnancy

Ideal Tips to make you Bloom in Pregnancy

Back Pain during Pregnancy is common and worrying. You become pregnant then look forward to 9 months of bliss. You blossom, enjoy pending motherhood and are amazed by the miracle of pregnancy. Then suddenly…

You have pregnancy back pain . The last thing you or your baby ever wants. You want it gone, but what is good to use that is safe for you and your new unborn child?

The Back Pain Advisor gives you expert advice on the best tips on back pain during pregnancy. Having specialized in back pain since 1991, we only give you expert and valuable advice on all back pain issues.

Pregnancy should be as enjoyable and as easy as possible. Nine months of being pain free is the ideal choice for you and your baby. The tips below are designed to make your life easier so you can relax and enjoy the remainder of your pregnancy, without further back pain during pregnancy.

Tips for back pain during pregnancy fall into three categories: avoiding back pain, coping with back pain, removing back pain.

Avoid heavy lifting – your ligaments while you are pregnant are more relaxed, due to hormone changes. This makes you more likely to injure your back while you are pregnant. If you have to lift or carry anything, hold it close to your body, try not to twist, and bend with your knees not your back. The best thing is to ask for help (husbands and partners especially), ask for some help with lifting groceries into your car for example. Do not try to be brave or strong, the last thing you want is to be suffering from back pain when you should be enjoying your pregnancy.

Wear shoes that are comfortable for you – high heels are not good in the best of times, especially while you are pregnant. High heels change your body posture and places extra strain on your lower back. Comfortable, flat shoes are best while pregnant to stop any increase tension on your spine.

Improve your posture – posture is important while you are pregnant and exercises to improve posture will also help the delivery process. Improving the strength of your abdominal muscles and pelvis floor muscles aid your posture and help in the labor process. To increase their strength you need to improve their blood and nerve supply first , and then exercise them. Otherwise they will fail to gain the strengthen you need.

Pelvic tilting – this is a matter of raising your pubic bone towards your belly button. This raises the pelvis and activates the abdominal muscles. Doing this helps to ease pressure off your lower back and helps avoid back pain. This exercise can be done standing or lying down. Place your hand in the small of your low back, tilt your pelvis so your lower back flattens against your hand, alternatively you can place your hand on your lower abdomen and feel your lower muscles tighten.

Hold them in this state of tension for 6 seconds, relax and take a deep breath, then repeat. If you do this exercise three times and three times during the day, your lower abdominal muscles will strengthen quickly only if the nerve and blood supply are functioning correctly.

Get into a good sitting posture - When sitting, make sure that your back is well supported. Try placing a small towel rolled into a sausage shape in the hollow of your back. Sitting upright in a dining type chair will help your back better than sitting in a soft chair or sofa. Sitting for long periods may cause back pain during pregnancy as the sitting posture is never ideal. Get up and move every half an hour if possible to avoid this.

Try kneeling on your hands and knees – kneeling on your hands and knees is an excellent position for reducing pressure from the weight of your baby on your back. Use this position regularly throughout the day in the latter months of pregnancy. Try rounding your back up into a hump shape (tucking your tailbone underneath you) and then gently arching your back in the opposite direction so that you stick your bottom out (called 'humping and hollowing'!) Repeating this in a rocking motion can be very useful for back or pelvic pain.

Coping with Back Pain during Pregnancy

Try our simple tips to make moving around easier and reduce back pain.

Lying down – lying on your back in the latter stages of pregnancy should be avoided as your baby places extra weight on certain blood vessels. This may cause leg discomfort and may even make you feel faint. If you are experiencing back pain during pregnancy though, lying on your side is the bet position in the latter stages, while lying on your back is good in the early stages of pregnancy. Using a pillow between your knees for comfort while lying on your side. Lying down eases back pain in most cases, but does not make it disappear.

Turning over in bed - once your baby grows, turning over in bed can be difficult. If you are experiencing back pain, this can be even worse. If you turn over from lying on your back, then arch your back, tighten your abdominal and pelvic muscles and bend one knee. Then turn your head to the side you intend to roll over to, shift your arm to that side and grasp the duvet or bed covers if you can to help pull your self over. Finish with both knees bent to take pressure off your pelvis and then just get as comfortable as possible.

Getting out of bed - roll onto your side with your knees bent up, drop your feet over the edge of the bed and push yourself up sideways with your arms. Reverse the process when you lie down. If you find rolling onto your side too painful, try the following technique: Lying on your back, bend both knees up as far as they will go and separate them to clear your bump. You may need to use your hands to help pull your legs up. Put your chin on your chest, and use your arms to pull yourself directly up, keeping your knees bent up as high as you can. You may find that your bump is too big or your tummy muscles too weak to perform this or it may work for you.

Standing from a sitting position - sit on the edge of the chair with your back arched and your chest sticking out. Separate your knees and then lean forwards so that your nose is over your knees, keeping your back straight. Stand up by pushing up with your arms, moving your head in a forwards and upwards direction and keeping your back arched. This helps to remove pressure off the pelvic joints and helps to stabilise them. Always take care when standing as back pain during pregnancy can occur suddenly, the last thing you or your baby needs is a fall if you have back pain already.

Getting out of the bath – ideally shower or have help from your husband or partner. If you do not have help them roll onto your side in a sitting position and move onto your hands and knees. Stand up using the sides of the bath and perch on the edge of the bath. Holding firmly on to the sides of the bath behind you, arch your back and move one leg at a time over the bath sides. Please remember: always use a bath mat to prevent slipping on the bathroom floor.

Removing Back Pain during Pregnancy

This is the ideal choice for mothers to be. Back pain during pregnancy can be avoided and coped with, but removing it is more desirable for you and your baby. If back pain is severe then consult with a Chiropractor, Physiotherapist or Osteopath. Only ever allow gentle techniques as your ligaments are more relaxed, so heavy handed treatment can make things worse. Massage is also recommended as long as it is gentle.

One of the best ways is to use simple techniques at home to help ease the pain, re-align the pelvis and lower back. This can be accomplished with many techniques, Acupressure techniques are ideal as they are painless and very effective at relieving pain and preventing it retuning.

Ideally self help techniques are used in the early stages of back pain during pregnancy. It is easier and quicker to make changes and help prevents pain in the remainder of pregnancy. However, using self help techniques is beneficial at any stage of pregnancy.

The Back Pain Advisor strives to give you expert and valuable advice to help you avoid, cope and remove back pain during pregnancy. Pregnancy is time of joy, happiness and observing the miracle of life itself, back pain during pregnancy hinders this enjoyment. Learn to remove your pain so you can enjoy the remainder of your pregnancy.

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