Backache and Pregnancy

As your body's weight, shape, and balance begin to change, you may change the way you sit and stand. Believe it or not, this causes great muscle strain. In late pregnancy, if your baby is facing front with the back of his/her head pressing against your sacrum, severe low backache may become an issue for you.

So what can you do about backaches during pregnancy?

Exercise! Keeping in good shape will help prevent most pregnancy related aches and pains. Know your limits, don't ever over-exert yourself. Walking is a favorite of exercises among expectant mothers.

You can start by watching your posture. Maintaining a good posture at all times will help strengthen your back muscles and prevent aches and injuries.

Massage or gentle daily exercise will help. Try careful head rolling and shoulder rolls to help alleviate strains in the shoulders and neck.

Wear comfortable shoes with no heels. Heels present a tripping hazard, but can also attribute to major aches and pains in the back. Wear comfortable shoes that are easy for you to walk in.

For lower back pain caused by the pressure of the baby, rest in a position that takes the baby's weight off of your spine. Pelvic tilts are the most recommended method for stretching out the back. Get on all fours (as if you were scrubbing the floors) and elongate your spine slowly. Don't forget to take deep, relaxing breaths while you do this.

use some sense when moving or lifting things. Always use good body mechanics!

Luckily, pregnancies don't last forever and neither will your pregnancy-related back pain!