by Christobel Rajesh

Created on: July 18, 2008

Experiencing lower back pain during pregnancy is not an unusual thing. It is studied that about 50% of all pregnant women complain of lower back pain. The increasing weight shifts the center of gravity to the legs and the relaxing hormones (relaxin and estrogen) relaxes the ligaments and bones bringing a change to the normal posture. These are the two main reasons why pregnant women suffer from lower back pain.

Here are some tips to reduce the lower back pain during pregnancy:

1. Knowing the fact that lower back pain is normal during pregnancy will itself relieve a part of pain in anxious women.

2. As the posture of your body changes, it is important for you to change your sitting, standing and lying positions too.

Back should be cared in such a way it has minimal or no stress. This is the only secret to relieve a back pain.

*Sitting:
It all starts with choosing a comfotable chair that supports both back and thighs. Make sure you sit well back and place a small cushion or folded towel if necessary. The cushion adds extra comfort to the back specifically to the lumbar spine. The seat height should be in such a way that it allows the feet to rest on the floor. If the chair is high, a foot stool or cushion may be placed under the feet to raise them slightly. If you are relaxing in a easy chair, the head can be supported and the legs can be kept elevated on a stool.

*Standing:
Always keep the back straight. The posture should be as tall as possible with both the abdomen and buttocks tucked in. The weight of your body should be evenly distributed on both your legs. The gait (way you walk) changes too, and sometimes causes imbalance and fall. Its better to avoid high heels which tend to throw the balance of your body far farward. Medium or low heeled soft shoes are encouraged because they give support to your back and also prevent falls. Keeping the shoulders relaxed and down will help to prevent pain on the upper back.

*Lying:
Equal pressures on all parts of the body will lead to good posture and avoid undue strain to your back. Lying flat is discouraged during pregnancy. Hence, lie on your side with two or three pillows supporting your abdomen, back and legs. Lie down in a relaxed way. A wedge or beanbag will raise the head and shoulders to support your back evenly thereby reduces pain.

*Work and activity:
Many tasks such as ironing or preparing food can be done in a comfortable sitting position instead of standing. Working surface at the correct height or use of high stool

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