MM Back pain
Lower back pain is very common during pregnancy and even following your baby’s birth. But, with a few helpful hints, you can limit the damage to your back and save yourself that nagging ache…
pain! What a
As with most pregnancy-related niggles, lower back pain is all down to our little hormonal friends! During pregnancy - and particularly in the latter stages - hormonal changes in the body are needed to soften, loosen and lengthen ligaments and joints to enable the pelvis to be more flexible and to make room for your growing baby. As a result, the muscles in the back - particularly in your lower back - tend to become overstretched. When you factor in the weight gain - which also puts pressure on your spine - and poor posture, it’s little wonder that your back is under so much strain. During pregnancy, your centre of gravity
is altered as your spine curves to accommodate and balance your increasingly large tummy. Such changes can result in back pain that can range from a mild discomfort that makes everyday movement tiring to overwhelming pain that can be downright debilitating. For most women, lower back pain
resolves itself soon after they give birth, but, for others, the problem can be exacerbated by the delivery itself. For women, who have an epidural, the epidural insertion site can sometimes feel tender. You may also find that straining during the latter stages of your labour can result in backache although this should resolve
10 Modernmum
itself within a few weeks. Once your baby arrives, lower back
problems can be exacerbated by poor posture during feeding. If you find that you have problems during this time, it can be worthwhile asking your midwife to help position your baby during feeding so that you can adopt a more comfortable position, which doesn’t put pressure on your back or neck muscles. Sometimes putting a pillow or cushion beneath your baby while they’re on your knee can help to raise them up closer to your breast to prevent hunching of the shoulders. Bending over to change your baby at a
changing table can also lead to backache. If you find that this is giving you problems, place your baby on a changing mat between your legs on the floor and change them in this position. (It’s a good idea to have everything you need ready and waiting nearby before you settle down on the floor!) Until your baby is able to walk, you’ll find
yourself constantly carrying him about and lifting him in and out of car seats: all of which can put a strain on your lower back muscles. But, if you remind yourself regularly about the pressure that you’re putting on your muscles, it may help you to alleviate some of the potential long- term damage.
Simple measures that may help prevent long-term back problems
• Be aware of your posture. Don’t slouch as this will over extend and possibly weaken your muscles
• Exercise your pelvic floor muscles during and after pregnancy as this may help to also strengthen the lower abdominal muscles, which help to support the back
•When picking things up, bend your knees and lower yourself down, rather than stooping from the waist
• Exercise regularly as this can help to stretch – and strengthen the back muscles and help to prevent back pain. Yoga and Pilates are excellent for strengthening the core muscles which support the spine.
• If you do find that you’re getting regular back pain, apply a hot water bottle next to the area affected. If the pain feels more like muscle strain, wrap a bag of frozen peas in a tea towel and apply to the area that’s painful
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