When you are pregnant, your body is going through significant changes, working overtime to create a safe space for your little one. This overtime will manifest in the form of swelling ankles, aches, and pains. Amongst these, back aches are perhaps one of the most common effects of pregnancy. But, this does beg the question: why does your back bear most of the brunt? Here are some reasons:
• During pregnancy you gain weight, and this has a direct impact on your body. The baby weight is carried by your back and knees, causing a strain to these areas.
• There is a shift in your centre of gravity as the baby grows, resulting in change to your posture. This puts a considerable amount of stress on your mid and lower back.
• With your hormones in overdrive, you are bound to experience emotional stress. This stress tends to tighten the muscles in the back, leading to back pain or back spasms.
• Your uterus starts expanding to accommodate the baby, causing the rectal abdominis muscles, which run from the rib cage to the pubic bone, to separate along the centre seam. This may worsen the back pain.
Now that we know the causes, let us look at how you can deal with back pain during pregnancy:
1. Focus On Your Posture
It is very likely that you may not realise the gradual change in your posture as your body changes through each trimester. As the baby grows, your centre of gravity shifts forward. To avoid falling forward, you might compensate by leaning back, straining your lower back. It is important to stand up straight and tall, hold your chest high and avoid slouching, keep your shoulders and back relaxed, and avoid locking your knees. When you stand, do so with your feet a little apart to balance yourself. Avoid standing for too long, but if you must, keep a low stool handy and alternate between resting each foot on it. How you sit matters as well, so use pillows and cushions to support your lower back, or opt for a chair with ample back support.
2. Heel To Heal
It is advisable to wear flats during your pregnancy. However this too can contribute to back pain as the sole of the shoe is flat, providing very little support. Choosing a small or low- heeled pair of shoes will provide good arch support to balance yourself perfectly.
3. Lift Smart
Instead of bending to lift something and putting pressure on your waist and lower back, squat and lift with your leg. Don’t forget to lean on something sturdy for that added support.
4. Sleep Right (Or Left)
Avoid sleeping on your back. Instead, sleep on your side, and try to keep one or both your knees bent. You could also use body pillows for support between your bent knees, under your abdomen, and behind your back.
5. Hot And Cold
A commonly-suggested method to ease your back pains, a massage with hot oil or a heating pad can provide some relief from the back pain. Similarly, applying an ice pack also helps.
6. Keep Moving
Regular physical activity can strengthen your back sand might relieve back pain during pregnancy. Gentle exercises like walking, swimming, or even stretches may alleviate the pain. However, make it a point to consult with your doctor before starting any exercise routine.
7. De-stress
There is a possibility that your back pains could be triggered by stress. Try to de-stress by meditating, deep breathing exercises, or even maintaining a pregnancy journal. If you still feel low, reach out to a counsellor.