Back Pain Solutions - Back Pain And Pregnancy

Back Pain And Pregnancy

Back pain can develope and be a problem at any stage of pregnancy. The causes may vary, but a few simple steps will usually bring relief. As your pregnancy advances and your uterus enlarges, you're likely to feel some type of discomfort. Back pain is one of the most common complaints. But you don't have to just accept back pain as a part of your pregnancy. You can take steps to stop the pain. It's a good to learn these techniques now, as you'll probably need them again later when your back is bearing the strain of constantly lifting your baby or toddler.

At least half of the women who are pregnant experience back pain. Pregnant women are prone to backaches and back pain for a number of reasons.

* Extra weight- The weight you gain during pregnancy is good for your baby, but it can be bad for your back causing extra strain on the lower back muscles.

* Change in center of gravity- As your uterus grows, your center of gravity shifts forward. Gradually and perhaps without notice you begin to adjust your posture and the way you move. These compensations can lead to backaches and back pain.* Your hormones- During pregnancy, the hormone, relaxin, causes the ligaments between your pelvic bones to soften and your joints to loosen in preparation for your baby's passage through your pelvis during birth. As the structures that support your pelvic organs become more pliant, you may feel some discomfort on either side of your lower back. Often this happens when walking, especially up and down stairs.

Back pain can occur at any time during pregnancy. For many women it will interfere with daily activities and the ability to get a good night's sleep.

These self-care strategies can put your back on track.

* Pay attention to your posture- The healthy posture that you learned before you were pregnant still applies in early pregnancy, before your uterus is above your belly button. Tuck your buttocks under, pull your shoulders back and downward, and stand straight and tall. Later in pregnancy, as your uterus enlarges, you naturally pull your shoulders back farther to offset the weight of your uterus pulling you forward. This can actually cause back strain. Talk to your doctor about adjusting your posture to accommodate your growing belly.

* Make adjustments when sitting or standing- Sit with your feet slightly elevated, and don't cross your legs. Change position often. Avoid standing for long periods of time. If you must stand for a while, rest one foot on a low stool.

* Strategically place your pillows- Sleep on your side with one or both knees bent. Place a pillow between your knees and another one under your abdomen. You may also find relief by placing a specially shaped total body pillow under your abdomen. This can help releaive pressure on your back and help keep your spine aligned.

* Avoid lifting heavy objects- When lifting small objects don't bend over at the waist. Instead bend your knees and lift with your legs rather than your back. Try to avoid sudden reaching movements or stretching your arms high over your head.

* Get the right gear- Wear supportive, low-heeled shoes and maternity pants with a low supportive waistband. Or consider using a maternity support belt.

* Try heat or a massage- Apply heat to your back. Try warm bath soaks, warm wet towels, a hot water bottle or a heating pad. This will loosen the muscles and allow blood to flow easier to the back area. A back massage also may help and if nothing else feels real good.

* Stay fit- As long as your health care provider approves, an exercise program can keep your back strong and may actually relieve back pain. Some women enjoy swimming, and doctors highly recommend it. The body's buoyancy in the water offers relief from the extra weight of pregnancy. You also might try walking or taking a prenatal exercise or yoga class. On your own, you can try an exercise called a pelvic tilt or cat stretch, Kneel on your hands and knees with your head in line with your back. Pull in your abdomen, arching your spine upward. Hold the position for several seconds, then relax your abdomen and back. Repeat three to five times, working gradually up to 10 repititions.

If these self-care steps aren't working or your back pain is severe, talk to your health care provider. He or she may suggest a variety of approaches, such as special stretching exercises, that can alleviate pain without causing concern for your unborn baby.

Pain in your back may be a sign of a more serious problem if it's severe and unrelenting or if it's accompanied by other signs and symptoms. A low, dull backache may be a sign of labor or preterm labor. So, it's best not to ignore your aching back.

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