When I got pregnant last year, it was the best feeling in the world knowing that I would be a mum. What I did not expect was the back pain that I endured during the course of the pregnancy. People usually talk about the swollen feet but they neglect to address the accompanying back pain. Often you see pregnant women walking with one hand holding their lower back and fail to realize the strain that a baby growing in the womb can cause to the skeletal system. The common back pains during pregnancy include; lumbar (lower back pain) and Posterior pelvic pain (below or to the side of the waist). A lot of factors are at play during pregnancy that make would be mothers experience back pain.
Hormones released during pregnancy lead to the softening of ligaments. Most people do not realize that hormones make ligaments in the pelvic area of pregnant women to soften the joint. The joints become looser in anticipation of childbearing process. The hormones may also cause ligaments supporting the spine to become loose. The softening of ligaments and the loose joints, deprive the back of its previous support. This leads to strain and consequently pain.Weight gain comes as no surprise to most women during pregnancy.
The cravings escalate with the need to get that juicy burger or fried chicken at unexpected hours of the night that leaves poor husbands (unwilling servants) in disbelief. In addition to this, the new life growing within you increases your weight significantly. The back thus gets the task of supporting this extra weight and it takes a toll.
Poor posture is another factor that leads to back pain. Working women especially get this problem since we continue to work till our third trimester. Some of us almost delivering in the office. The problem with this is that, at work you either stand for extended periods or sit the entire day in front of a computer. The shift of the center of gravity also contributes to a change in posture and movement without you being aware. This results to a strain of the back.
Luckily, remedies do exist that can make the journey to motherhood more tolerable and exciting. Exercise is crucial when it comes to strengthening muscles and increasing flexibility. Walking is perhaps the safest and easiest exercise to incorporate in daily routines. Swimming also strengthens abdominal and lower back muscles with the buoyancy of water removing the strain from joints and ligaments. Visiting your physical therapist can provide you with insights on the most recommendable exercises according to your condition.
Take care not to lift objects by bending at your waist or with your back. It should be done by squatting and lifting with your legs. Improving your posture will also reduce the amount of strain on the back. Good posture is necessary whether during sleep, working or sitting. When sleeping, you should consider sleeping on your side, not only does it reduce the risk of still births it also removes stress from your back.
If standing up, you should use a wide stance which provides the best support while using a low step stool to rest one foot if you are standing for longer periods. You should also ensure you take frequent breaks to give your back and legs some rest. Proper posture also means you should sit with care. You can use a chair that gives support to your back or better still, a lower back or donut pillow for your lower back while you work. Remember, back pain might appear to be a norm for pregnant women but you do not have to stick with it till your little one is born. It may become worse if you had a previous back injury which is why it is necessary to consult your physical therapist for the best course of action.
Edith Ndichu,
Chiropractic & Physiotherapy Health centre
