The Aches and Pains
It is an unfortunate but inevitable
fact that a majority of pregnant women will experience back
pain at some point in their pregnancy. There are many remedies
that can relieve the aches and discomfort of pregnancy, while
preventing it from becoming a long-lasting predicament.
Women with pre-existing back
pain prior to pregnancy have an easier time adjusting to the
discomfort as the pregnancy develops. Proper medical advice
and treatment can prevent back pain from becoming a complication
when labour occurs.
Causes of Pregnancy Back Pain
Two categories of back pain
during pregnancy are caused by:
1.) Strained ligaments, muscles,
discs and joints – caused by poor posture, incorrect
lifting methods, weak or taut muscles, or injury, this type
of back pain can occur with people even before pregnancy.
Symptoms worsen at the end of the day or after standing for
long periods of time, due to muscle fatigue and stretched
ligaments from the combined weight of both the body and the
A minority of pregnant women
may experience symptoms of sciatica during the course of their
pregnancy. This stems from inflammation or back pressure which
causes pain in the sciatic nerve. Other symptoms include tingling,
weakness, backaches and pain travelling down one leg. There
is a common misconception that it is the baby’s weight
that puts pressure on a nerve, however sciatica is a disorder
which may occur whether the pregnancy exists or not.
2.) Pelvic Girdle Pain (PGP)
– this back pain is pregnancy-related and may need to
be treated differently from standard back pain. A majority
of pregnant women who experience back pain during pregnancy
suffer from this ailment.
Pain symptoms located around
the area of the pubic bone may signal the onset of Symphysis
Pubis Dysfunction (SPD). It is advised to consult a qualified
physiotherapist whom is well-versed in the area of women’s
health to make a correct diagnosis for these conditions.
Preventing Back Pain
By making sure your body is
fit and healthy before getting pregnant can help prevent back
pain. Even if pregnancy has already occurred, keeping fit
is still possible through exercise specially tailored for
pregnant women (refer to the ante-natal fitness portion).
These exercises can lower the risks of developing pregnancy-related
back pain. Women unaccustomed to exercise are advised to take
Keeping a moderate exercise
regimen, having the correct posture, refraining from lifting
heavy objects and taking good care of the back can ensure
the prevention of pregnancy-related back pain. If lifting
is unavoidable, knees should be bent, the back kept straight,
and the object held close to the body as possible.
Ways to Alleviate
1.) Taking care of the back
(refer to “Protecting Your Back and Pelvis During Pregnancy”
for more information).
2.) Massage – particularly
when performed on the lower back, massage can result in considerable
relief for tired and aching muscles. One relaxing method is
to lean over the back of a chair or lie on one side while
the muscles on both sides of the lower spine are massaged.
Massage performed by a massage therapist, a midwife, or a
physiotherapist may further relieve back pain.
3.) Heat and water –
taking a warm and soothing bath, using a hot pack, or even
a warm water shower can alleviate symptoms of back pain.
4.) Wearing a support belt
– a maternity or support belt can help hold up the baby’s
weight, easing the strain on the stomach and back muscles.
The Fembrace comes equipped with touch
fasteners for hassle free use; made from strong elastic material
the fembrace provides maximum support to the sacral region
and over the symphysis pubis during and after pregnancy.
Fembrace provides firm, comfortable
support that helps to relieve the often debilitating back
pain suffered by many pregnant women.
Fembrace pregnancy back support
Support and the Easing of Back Pain During Pregnancy
? 3" adjustable orthotic
? Supports abdomen and lower back
? Hook and eye closures reduce snagging of expensive lingerie
? Promotes increased circulation from lower extremities
? Also support umbilical hernia
Mini Cradle pregnancy back support
Portable Nursing Cushions to alleviate back pain once you
have had your baby
5.) Using a support pillow –
sleeping on one side with a wedged-shaped pillow beneath the
tummy can lessen back pain.
6.) Strength and stability exercises
– exercises involving the pelvis and lower abdominals
can strengthen back and stomach muscles to help support the
baby’s weight. One example of a simple and safe abdominal
exercise involves getting down on the floor on the hands and
knees’, making sure the back is in a level position.
While breathing in and out, the belly button is pulled in
towards the spine and the back held immobile for 5 to 10 seconds.
The stomach muscles are then allowed to relax after each contraction.
7.) Having a good posture – this
helps particularly if pain symptoms are centred on the tailbone,
or coccyx. Slouching should be avoided and the back should
be arched whenever possible. It is advisable to use a cushion
or a cushioned ring to make sitting more comfortable.
8.) Aqua-natal classes – according
to research, these water exercises can significantly decrease
pregnancy-related back pain.