Back pain is one of the most common reasons why pregnant women are required to take sick leave. It can range from a mild discomfort to severe, debilitating pain and can affect as many as 50-70% of women during pregnancy at any time. For some women, it signifies the possibility of a pregnancy, while others do not experience back pain until the later stages of pregnancy after significant weight gain, changes in the center of gravity, and the increasing size of the baby bump occurs.
Pregnancy back pain is more likely to affect women who suffer from back pain even before pregnancy. It is also more likely to occur in pregnant women are overweight and unfit. However, pregnancy back pain can also affect women who do not fall in either of these categories as there are many causes for back pain during pregnancy that affect every woman, such as the changes in hormones.
Although lower back pain during pregnancy may not be prevented or eliminated altogether, there is much that can be done to reduce its severity and frequency of occurrence. Lower back pain during pregnancy is similar in nature to back pain experienced by non-pregnant individuals, therefore many of the methods for reducing the pain are the same as those recommended to individuals suffering from back pain.
Here are six tips that will help reduce lower back pain during pregnancy:
1. Maintaining Good Posture
With the growth of the baby bump during pregnancy, your center of gravity will shift forward. To compensate, your posture changes to prevent you for falling forwards from the increasing weight of your front. Unfortunately, the new posture also increases the strain on the muscles and ligaments of your lower back which leads to back pain in some women.
One way to reduce the strain on the back is to observe the principles for maintaining good posture as much as possible. In other words, tuck your bottom under, pull your shoulders backwards and downwards, and stand straight and tall.
2. Activities and Positions
Sitting - elevate your feet slightly when sitting and place a small pillow behind your lower back to support it. Make sure you change positions regularly.
Standing - Avoid standing for long periods. However, if you must stand, rest one foot on a low stool and switch feet from time to time.
Sleeping - The best position to sleep is on your side with your knees bent. Place a pillow between your knees and another under your abdomen to support it. You can also use a full length body pillow (such as a dutch pillow) or a c-shaped pregnancy pillow to provide support. Avoid sleeping on your back as this can aggravate back pain. When you get up out of bed, lie on your side and push up your body with your hands to avoid adding unnecessary stress to the back. Also make sure you are getting enough rest as it helps to reduce back pain.
Lifting - Make sure you only lift things within your capabilities and only do so with the correct posture. Always squat down and lift with your legs rather than bending at the waist. Don't be a hero and attempt to lift heavy objects that will strain your back further. Remember you are pregnant - there are plenty of people willing to assist you.
3. Supportive Attire
Pregnancy is not the time to be vain so please put away the high heels. Instead, wear low-heeled shoes with good arch support. Wearing pants with a supportive waistband or a maternity support belt can also help to reduce back pain.
4. Hot and Cold Treatments and Massages
A hot water bottle or heat pack on your back can help reduce back pain. You can also try soaking in a warm bath or alternate ice packs with a heat packs. A good back rub or massage from a partner can also help to reduce back pain. Lie on your side or lean over the back of a chair while your spouse gently massages your back.
5. Exercise and Staying Fit
If you ordinarily suffer from back pain even before pregnancy, it is important to make sure you are fit before you attempt to get pregnant. If you are already pregnant, it is never too late to start an exercise program. Make sure you take it easy and start slow. Following a regular exercise program during pregnancy can help strengthen your back and relieve pain.
Some great exercises that help reduce back pain for pregnant women are Pilates, swimming or riding a stationary bike. Pilates helps to strengthen back muscles, which has been shown to reduce back pain. Due to the nature of its varying intensity, it can be appropriate adapted for pregnant women even if they have not been exercising before. When riding a stationary bike, recumbent bikes are usually better for the back.
You can also perform pelvic tilt exercises to relieve the pressure in the back. Commonly referred to as the cat stretch because of its similarity to a cat stretching its back, the pelvic tilt requires you to begin on your hands and knees with your head aligned with your back. Pull in your abdominals and arch your spine upward (imagine a cat stretching). Hold for several seconds then relax. Repeat the exercise five times, and work your way up to ten times. You can also check with your health care provider for other stretching exercises that help reduce back pain.
6. Alternative Therapies and Medication
You can consider chiropractic care, acupuncture or seeing an osteopath, as some women find them to be helpful, however, this is very much an individual thing. It is important to check with your health care practitioner to eliminate other possible causes of back pain which may have serious underlying consequences.
Medicated pain relieving patches, such as Tokuhon, a Japanese brand, can also be effective for providing temporary relief for back pain and may be a good alternative to take before consuming pain-relieving drugs prescribed by a doctor. By providing localised relief for pain, you don't have to worry about any side effects to the central nervous system, making it safe for use during pregnancy.
If your back pain is severe and none of these tips are helping, you may need to speak to your professional health care advisor about pain-relieving medications that you can take during pregnancy to help alleviate inflammation.