Are you pregnant and in pain, you are not alone. 

 Over half of all  pregnant women suffer from back pain.  The great news is that it doesn't have to be that way! 

 Below I have listed some simple things you can do to help alleviate back pain, but the one thing I find most useful with all the pregnant women I see in my clinic is prescribing a pregnancy brace.  Click here to see the range I personally recommend.      

Read on to see what you can do to ease the pain today!

The causes of back pain during pregnancy include:

·         Hormones cause ligaments to become soft which relaxes the joints and ligaments which leads to a lack of stability

·         Growing  abdomen causes postural changes which exaggerates the curve in the lower back and puts strain on the joints

 

·         Growing abdomen stretches muscles which in turn are unable to support the spine

·         Weight gain puts increased load through the joints

·         Repetitive lifting / bending (e.g.-toddlers)

 

·         Past history of back pain

·         The  position of the baby can press on nerves resulting in sciatic or leg pain

There are many things that you can do to relieve back pain in pregnancy:

·         Purchase an Elastic Brace: they stabilise the pelvis, support the weight of the growing baby and assist your core muscles.

·       Heat packs are safe during pregnancy, hot baths and saunas are not recommended as they can elevate your core temperature which may harm the growing baby.

·         Core strengthening exercises to support your spine: regularly perform a Physiotherapy pregnancy exercise DVD. Please read the exercise in pregnancy section for more information. It is best to commence stability exercises early on in your pregnancy to prevent problems from occurring.

 

·         Postural awareness – avoid slouching;use a lumbar roll when sitting.  Please read the postural changes in pregnancy section.  Stand tall:  draw your tummy in and tuck your bottom under.

 

·         Avoid bending over with straight legs and a curved back, you should bend and lift with your knees, keeping your back straight.

 

·         Take care with housework and any manual activities, try not to overdo it.

 

·         Watch your back especially when lifting

o   Bend with your knees

o   Keep your back straight

o   Tighten your deep tummy  and pelvic floor muscles

o   Keep loads close to your body

o   Lift with your strong thigh muscles, not your back

o   Avoid twisting

o   Do not lift heavy objects – it is better to do more small loads

 

·         Sleep on your side on a firm mattress and use body pillow to support your tummy and prevent your spine from twisting. 

·         When getting out of bed, roll onto your side and sit up from this position

 

·         Wear flat, supportive shoes

 

·         Rest regularly

 

·         When standing for long periods, place one foot on a low stool to take the pressure off the back, e.g.- when ironing

 

 

·         Avoid excessive weight gain

 

·         Massage your back regularly with a cream that is safe for use in pregnancy   

 

 Lower Abdominal Pain in Pregnancy

 

 

Your expanding uterus and stretching of the ligaments that support the uterus as the weight of your baby grows, can lead to sharp twinges and abdominal cramping. 

You can ease abdominal pain in pregnancy by:

·         Avoiding quick changes of position

·         Resting

·         Using slow, controlled movements

·         Watching your posture

·         Performing core strengthening exercises

 ·         Pelvic braces to support the weight of your growing abdomen

** If abdominal pain persists, or it accompanied by bleeding please see your doctor**

Mid Back (Thoracic) Pain in Pregnancy

Pain in between your shoulder blades can occur during pregnancy as a result of:

·         Increase in breast size

·         Postural Changes

·         Poor sitting position

·         Rib cage expansion

You can alleviate mid back pain (thoracic) in pregnancy by:

·        Heat packs  between your shoulder blades

·         Postural correction: see the posture section

·         Perform regular  spinal strengthening exercises (Physiotherapy  pregnancy DVD)

·         Wear Postural braces if you are unable to alleviate the pain with the other methods

 

Disclaimer

Tummies, Mummies and Bubbies have provided these articles for general information only and they should in no way be considered as a substitute for the advice and information your physiotherapist and or doctor will supply about your particular condition. It is recommended that you always seek professional advice.

While every effort has been made to ensure that the information is accurate, Tummies, Mummies and Bubbies accept no responsibility and cannot guarantee the consequences if you choose to rely upon these contents as your sole source of information.