Sometimes carrying twins or multiple pregnancies can also cause an aching back. Obesity is one of the crucial factors triggering the backaches
Causes of the backache during pregnancy:
The growing uterus and the hormonal changes are responsible for the backaches during pregnancy. Your expanding uterus shifts the centre of gravity, stretches out and weakens the abdominal muscles changing your posture and putting a lot of strain on your back.
This entire stretching may also result in pressing the nerve thereby leading to backache. Besides this the factor aggravating the situation is the excessive weight you are carrying which means more work for the muscles and increased stress on your joints, which in turn brings a lot of pressure on the back and makes you feel worse at the end of the day.
Hormonal changes in pregnancy also loosen the joints and the ligaments that attach the pelvic bones to your spine. This can make you feel less stable when you walk and cause pain when you walk, stand, sit for long periods, roll over in the bed, get out of the bed or the low chair or the tub, bend or lift heavy things too.
Measures:
There are few measures which you can take to treat the back ache:
Exercise:
Stretching Exercises: It helps the muscles that support the back and legs to become more flexible. Ensure to stretch the muscles gently because stretching too quickly or too much can put further strain on your joints which have been made loose by pregnancy. Prenatal yoga is a good way to stay limber and it can help to improve your balance too.
Strengthening Exercise: it is used to help build the muscle that supports your back and legs including your abdominal muscles.
Swimming: it is a great exercise option for pregnant women because it strengthens your abdominal and lower back muscles and abundant intake of water takes the strain off the joints and ligaments. Water exercise can be very relaxing and may also decrease the intensity of the back ache during pregnancy.
Walking: This is another option to be considered. It has a low impact and is easy and thus can become a part of your daily routine.
2. Position plays a vital role:
Stand straight: Pregnant women tend to slump their shoulders and arch their back as their belly grows which puts more strain on the spine.
While you sit, sit up straight. Just sitting straight is not enough but at the same time support your feet with a foot stool which can help prevent the lumbar pain and also you can support your lower back by supporting it with a lumbar roll behind your lower back. Take frequent breaks to avoid the constant position. After every hour, take a break and a stroll too.
It is also important to avoid standing for too long. If you need to stand all day try to take a midday break and rest lying on your side while supporting your upper leg and abdomen with the pillows.
Be aware of the movements that trigger your pain. If you have the posterior pelvic pains try to limit activities like for example stair climbing. Avoid any exercise that requires extreme movements of your hips or spine.
Ensure that you don’t lie flat on your back and not get up too quickly.
Do listen to the warning signals of the body. Sometime there might be a problem that needs medical attention.
Backache may also persist even after the baby arrives. There is no relation or connection between the back ache and the pregnancy outcome.
Causes of the backache during pregnancy:
The growing uterus and the hormonal changes are responsible for the backaches during pregnancy. Your expanding uterus shifts the centre of gravity, stretches out and weakens the abdominal muscles changing your posture and putting a lot of strain on your back.
This entire stretching may also result in pressing the nerve thereby leading to backache. Besides this the factor aggravating the situation is the excessive weight you are carrying which means more work for the muscles and increased stress on your joints, which in turn brings a lot of pressure on the back and makes you feel worse at the end of the day.
Hormonal changes in pregnancy also loosen the joints and the ligaments that attach the pelvic bones to your spine. This can make you feel less stable when you walk and cause pain when you walk, stand, sit for long periods, roll over in the bed, get out of the bed or the low chair or the tub, bend or lift heavy things too.
Measures:
There are few measures which you can take to treat the back ache:
Exercise:
Stretching Exercises: It helps the muscles that support the back and legs to become more flexible. Ensure to stretch the muscles gently because stretching too quickly or too much can put further strain on your joints which have been made loose by pregnancy. Prenatal yoga is a good way to stay limber and it can help to improve your balance too.
Strengthening Exercise: it is used to help build the muscle that supports your back and legs including your abdominal muscles.
Swimming: it is a great exercise option for pregnant women because it strengthens your abdominal and lower back muscles and abundant intake of water takes the strain off the joints and ligaments. Water exercise can be very relaxing and may also decrease the intensity of the back ache during pregnancy.
Walking: This is another option to be considered. It has a low impact and is easy and thus can become a part of your daily routine.
2. Position plays a vital role:
Stand straight: Pregnant women tend to slump their shoulders and arch their back as their belly grows which puts more strain on the spine.
While you sit, sit up straight. Just sitting straight is not enough but at the same time support your feet with a foot stool which can help prevent the lumbar pain and also you can support your lower back by supporting it with a lumbar roll behind your lower back. Take frequent breaks to avoid the constant position. After every hour, take a break and a stroll too.
It is also important to avoid standing for too long. If you need to stand all day try to take a midday break and rest lying on your side while supporting your upper leg and abdomen with the pillows.
Be aware of the movements that trigger your pain. If you have the posterior pelvic pains try to limit activities like for example stair climbing. Avoid any exercise that requires extreme movements of your hips or spine.
Ensure that you don’t lie flat on your back and not get up too quickly.
Do listen to the warning signals of the body. Sometime there might be a problem that needs medical attention.
Backache may also persist even after the baby arrives. There is no relation or connection between the back ache and the pregnancy outcome.
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Unknown - Tuesday 12 April 2011
