Lower back pain is a very common complaint during pregnancy. Studies have shown that up to 70% of pregnant women experience pregnancy-related lower back pain.
Women who have a history of back pain before their pregnancy are more likely to suffer from pregnancy-related lower back pain. During pregnancy, the uterus grows larger with the weight of the fetus and amniotic fluid. This weight can shift the woman's centre of gravity, increasing the strain on back muscles and ligaments.
Though some women will adapt to this change, most can't, and back pain, muscle sprain and ligamental injuries occur.
Many women simply try to live with the pain. Imagine holding a 5-10 kilogram box in front of you for an hour - your back will start to tire and ache; it needs support to reduce the strain. Add on the 10-20 kilograms of extra weight that is gained, and you can understand what type of pressure this is having on the back.
Hormonal changes during pregnancy can also exacerbate old injuries to the back. Progesterone makes ligaments more lax and flexible, increasing the risk of the back overcompensating for the weight being carried in front. If the back muscles weren't strong to start out with, increased ligamental injuries and poor posture will most likely occur.
The pain intensity for most pregnant women is often described as moderate, however this can be experienced all day, every day. Ignoring the pain, as a large percentage of women do, can only make the problem worse for a number of reasons.
Firstly, the intensity of the lower back pain usually increases the loner it lasts, so moderate pain can quickly turn into severe pain. Secondly, pregnancy-related lower back pain results in impairment of daily activities and sleep disturbances - stress that is not needed during such an important time. Finally, in a lot of untreated cases, this back pain can result in chronic back pain after pregnancy - which can easily interfere with postpartum exercise as well as caring for the newborn.
Prevention is always better than treatment. Developing strong core and back muscles before pregnancy and in the first few months will help to avoid back pain later on. Low-impact exercise like aerobics, water aerobics, light weights, walking and core exercises will all contribute to a pain-free back.
However, if you are past the first few months of pregnancy, don't despair. With a few simple tips, you can give yourself the best chance of strengthening your back and spine and avoiding back pain.
Keep regular Chiropractic appointments
Chiropractic adjustments will ensure that your spine and surrounding muscles are kept in the best health. Chiropractic, combined with Acupuncture, will also help to ease muscle soreness from different areas of the body and will help to minimise emotional stress or fatigue.
Practice good posture
As your baby grows, your centre of gravity will shift forward. As you compensate in some way to avoid falling forward, you can strain the muscles in your lower back, causing pain.
Adopt the principles of good posture - tuck your buttocks under, pull your shoulders back and downward, and stand straight and tall.
We carry a range of braces and support especially for pregnant women. Click here to find one that's right for you.
Sleep on your side
Sleep on your side, not on your back. Try to keep one or both knees bent.
Use a pillow under your belly like the Dentons Pregnancy Support to support the weight and reduce strain on your back.
Lift properly
When lifting a small object, ensure that you lift with your legs - not your back. Recognise your limitations and don't be afraid to ask for help.
Ditch the heels
Avoid wearing tall heels or ‘hard' shoes. Wear low-heeled shoes with good arch support. Use a maternity support belt, like OMS Pregnancy Support to correctly support your belly.
Try heat
If you find that your back is tired and sore, try a heat liniment like Zen Liniment or Eagle Medicated Oil. Unlike commercial brand rubs and oils, these natural liniments won't cause any nasty side effects. They will penetrate deep into the muscle to ease inflammation and pain symptoms.
Sit and stand with care
Try to sit with your feet slightly elevated. Choose a chair that supports your back, and when driving or sitting at work, use a Posture Pillow like Dentons Back Support Cushion to maintain the right curve. Stand and walk around regularly, and if you must stand for long periods, stand with one foot on a low step stool.
Stay active
As mentioned in the article, staying fit and healthy will help to strengthen your back and reduce the risk of pain. However, regular exercise before conception and in the early stages of pregnancy can help you feel better and get back in shape quicker and easier. Try some gentle walking, swimming, or riding a stationary bike. Check with your health practitioner before starting any exercise programs.
Use a muscle relaxant
Using a natural magnesium muscle relaxant will help to soothe sore, stiff muscles and reduce cramping and pain. Magnesium works quickly to address the injured area and provide fast relief.
For our list of the best magnesium supplements, click here.
Fish oil for joints
Fish oil not only support healthy joints, it is a great all-round anti-inflammatory that helps to protect joints, connective tissues and muscle from damage. Fish oil is also great for the skin - good news for the treatment of stretch marks!
For the best fish oil supplements available, click here.
Support healing with a multivitamin
We should all be taking a multivitamin. This is especially important during pregnancy, when the body is under extreme stress, and you need to provide both yourself and the baby with extra vitamins and minerals. Most retail bought multivitamins simply don't contain enough vitamins, minerals and nutrients, or aren't suitable for pregnancy.
A pregnancy-specific formulation, like Eagle Pharmaceuticals Natal Plus, or Bioceuticals InNatal, is specially formulated to support both the mother and child through this important period. With extra vitamins like folic acid and vitamin E, you can be certain that you are providing your child with the best nutritional approach for good health.
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