| During your pregnancy your body weight will increase | | | | grow, the separation between the stomach muscles |
| and the size of your stomach will extend often forcing | | | | makes it much harder to provide this support. |
| you to stand, walk, sit or lie in different positions to | | | | Pregnancy related hormones such as relaxin and |
| those you would normally adopt. Your lumbar arch | | | | oestrogen allow ligaments and tendons to become |
| may become more pronounced and your posture will | | | | more flexible than normal, leaving the lower back and |
| change because of this. These subtle postural | | | | pelvis more susceptible to injury. These hormonal |
| changes are essential in order to maintain balance and | | | | changes, along with additional weight gain and changes |
| to also protect your back and pelvic joints, but can | | | | in the centre of balance all add to the possibility of |
| cause crippling or niggling pregnancy back pain as a | | | | injury and pregnancy back pain. |
| result. | | | | How To Alleviate Pregnancy Back Pain |
| It is possible for a woman to gain as much as a | | | | There are many ways that you can get relief from |
| quarter of her body weight during pregnancy, adding | | | | pregnancy back pain. Here are some of the best |
| extra stress to the back, hips, knees and ankles. The | | | | ideas: - |
| larger your baby and the bigger you get then the | | | | Strengthen the Muscles |
| greater the risk of suffering from pregnancy back pain. | | | | Pelvic tilting exercises will help to support your spine |
| There are basically two types of pregnancy back pain | | | | and improve your posture thereby reducing the strain |
| generally associated with pregnant mums, which are | | | | on your spine and pelvis. |
| lumbar back pain and pelvic pain. | | | | Massage |
| Lumbar Back Pain | | | | Massaging the lower back area can usually help tired, |
| Lumbar back pain is generally felt in the mid to lower | | | | aching muscles. |
| back area at or above the waist in the centre of the | | | | Pillows |
| back. This can be caused by changes in posture or | | | | By using pillows in bed or when sitting down to create |
| body shape, bad lifting technique, weak muscles or | | | | a comfortable position you may be able to reduce the |
| unstable ligaments and joints. | | | | pain you feel. Sleeping on your side with a pillow |
| This pregnancy back pain usually gets more | | | | between your legs may also help. If you are suffering |
| pronounced at the end of each day or after periods of | | | | discomfort around the base of your spine (coccyx), try |
| sitting, standing or walking due to the muscles | | | | sitting on a soft cushion or a cushioned ring to reduce |
| becoming weaker and not providing the same amount | | | | the pressure on that area. |
| of support. | | | | Heat and Water |
| Pelvic Pain | | | | A heat pack, hot bath or a shower can all help to |
| The second source of pregnancy back pain or more | | | | reduce the pain. |
| specifically pelvic pain is called pelvic girdle pain (PGP). | | | | Bend Down Cautiously |
| Pelvic girdle pain is a deep pain felt below and to the | | | | When bending down make sure you stand with your |
| side of the waistline, on either side across the tailbone | | | | feet wide apart. Tilt the pelvis and bend the knees, |
| (sacrum). This type of pain can be felt on one or both | | | | keeping the back straight. Hold your tummy muscles in |
| sides, with the discomfort extending down into the | | | | all the time. Try to keep your knees in line with your |
| buttocks and the top of the thighs. This type of pain | | | | ankles and use your leg muscles to do the work, not |
| doesn't go away with rest and there will usually be | | | | the muscles of the lower back. |
| stiffness and discomfort in the mornings. | | | | Lift Properly |
| The following activities can cause a worsening of | | | | When lifting, stand as above but try to keep the object |
| pelvic girdle pain, so as much as possible try to limit or | | | | you are lifting close to your body and avoid lifting any |
| avoid doing them altogether. | | | | heavy items. |
| Rolling or moving around excessively in bed, lifting, | | | | When carrying shopping distribute your weight evenly |
| twisting, bending forwards, climbing stairs too regularly, | | | | between both sides so as to avoid leaning and stand |
| getting up from sitting to standing, such as getting in | | | | tall with your stomach muscles pulled in and shoulders |
| and out of a car, the bath or bed etc | | | | back. |
| Some women may also suffer from sciatica during | | | | Back pain is a very common side effect of pregnancy, |
| pregnancy, where inflammation or pressure from the | | | | but the pain normally disappears after a few weeks of |
| back causes the sciatic nerve to become painful and | | | | having your baby unless there are other underlying |
| inflamed. This can weaken the back muscles or cause | | | | causes. |
| pins and needles. Sciatica can be present with or | | | | Estimates suggest that between 50% - 80% of |
| without pregnancy back pain and often sufferers will | | | | pregnant women suffer from one type of pregnancy |
| notice a shooting pain running down the back of the | | | | back pain or another and whilst not as common, some |
| leg. | | | | of these women will go on to experience this |
| The muscles of the core support and protect the | | | | pregnancy pain for many months or even years after |
| spine and internal organs, to stabilize and move the | | | | giving birth, unless some action is taken. |
| joints of the back and pelvis. As your uterus and baby | | | | |