Lower back pain is a common occurrence during pregnancy but is usually considered as a minor issue. The lower back pain is caused because as the baby grows, the narrowest part of the mother’s back must support the weight of the uterus. With the growth of the baby inside the womb, the center of gravity of the body shifts and weak abdominal muscles cause the expectant mother to keep her balance by holding her shoulders back which cause unexpected strain on the lower back muscles causing pain in the lower back area. The joints and ligaments begins to loosen themselves in order to make the childbirth a bit easier thus the expected mother is required to walk with the distinctive waddle of pregnancy.
It is essential to strengthen the back muscles to help support the weight of the uterus and to reduce stress on the lower back. Exercises to strengthen lower back muscles will help you to avoid low back pain during pregnancy. Before starting any exercise, always check with your doctor for the appropriate exercise for your stage of pregnancy.
Here are two simple exercises that can help stretch the lower back muscles and ease the back pain:
Lay on your back with the edge of your back touching the floor and pull your knees up to your chest (or as close to this position as you can get in your pregnant state). Gently rock back and forth for a few minutes, and then side to side. Rest in between with your knees up. Continue for five or ten minutes, or as long as you are comfortable. Do not stress yourself with the exercise.
Get on your hands and knees and slowly arch your back while inhaling. As you exhale, slowly lower your back to be parallel with the floor. Continue as long as you are comfortable. This exercise will also help to get the correct position of the baby at the time of delivery as you come closer to your due date. This also prevents the baby from pressing on the lumbar spinal nerves.
Always keep your neck, backbone, and pelvis aligned in a straight line. Keep your bottom tucked so that you can avoid your pelvis from tilting forward. When you reach to the last few stages of pregnancy, you may require taking the support of a sling as it will help to keep your back straight and support the weight of the baby.
Eat a healthy diet during your pregnancy to avoid excess weight gain that contributes to lower back pain. Avoid too much junk food and high-fat foods.
You need to change your postures and position continuously during pregnancy whether you are sitting, standing or lying down. If you are a working woman and you need to stand for long hours during your job then you rest one foot on a small box or footstool and you need to change the position of leg. While you are sitting you should always use a small pillow so that you get some support in your back and also you need to raise your foot to take the pressure off from your neck. While sleeping keep a pillow under your back and between your knees while sleeping sideways. It is recommended to sleep in such posture especially during later stage of pregnancy so that you and your baby sleep comfortably.
It is also advisable that during pregnancy to avoid lower back pain you should not wear shoes with high heels as it may cause your pelvis to tilt forward and with the continuous change in your center of gravity you are likely to fall.
To reduce your lower back pains during pregnancy apply warm and cold compresses to your back alternatively so that you get some relief.
While picking up heavy objects do not put pressure on your back. Use the strength in your leg to pick up heavy items and while keeping your back straight and bend the knees to lift.
From mild to moderate pregnancy lower back pain is pretty common and it accompanies itself with some other problems such as fever, pain in kidney etc. You need to take proper instructions from your doctor if you are suffering from pain so that you don’t have any kind of labor contractions. Also keep your health provider up to date about your pain. Pregnancy lower back pain is quiet common and almost all the woman go through this pain.