Health & Fitness

BACK PAIN IN PREGNANCY

By Cheryl Alker

Back pain is one of the most common discomforts during pregnancy, in fact it is reported that at least 50 to 70% of all pregnant women will experience back pain during their pregnancy though it most commonly occurs towards the last trimester.  As your baby grows, your uterus expands to as much as 1,000 times its original size. This huge amount of growth is obviously centered in one area which in turn affects the balance of your body, changes your posture and the way you move resulting in pain and discomfort particularly in the lumbar (lower) back area. The majority of women will begin to lean back as the pregnancy progresses to balance the imbalance making their back muscles work much harder.

Some women begin to experience lower back pain with the onset of pregnancy.  Women who are most at risk for back pain are those who are overweight or had back pain prior to pregnancy.

Weakness of the abdominal muscles can also cause back pain.  The role of the abdominals is to normally support the spine and play an important role in the health of the back. Hormones produced during pregnancy allow ligaments in the pelvic area to soften the joints to become looser in preparation for the birthing process of the baby; this shift in joints and loosening of the ligaments may affect the support that is normal for your back.  You may also be more prone to injury so you should take extra care that your exercise program is being monitored by a professional trainer who understands the changes that occur during the development of your pregnancy.

Poor posture, excessive standing and bending over can trigger or escalate your back pain as well as stress.  Stress usually finds the weak spot in the body, and because of the changes in your pelvic area, you may experience an increase in back pain during stressful periods of your pregnancy.

So now we have the causes of back pain during pregnancy, below is a guide of how to prevent or minimize the pain, how to treat the pain, when to contact your health care provider and your next steps. 

How can you prevent or minimize back pain during pregnancy?

Back pain may not be prevented completely, but there are things that you can do to reduce the severity or frequency. 

·               Use exercises approved by your health care provider that support and help strengthen the back and abdomen. It is a good idea to work with a trainer who specializes in core strength and understands back pain. Ask them if they have an ante/post natal qualification and whether they have worked extensively with back pain sufferers.

·               Always squat to pick up something versus bending over.  Flexible hamstrings and a strong core are vital to being able to achieve the correct technique needed to bend correctly otherwise the lower back takes all the strain.

·               Avoid high heels and other shoes that do not provide adequate support.

·               Avoid sleeping on your back.

·               Wear a support belt under your lower abdomen.

·               Get plenty of rest. Elevating your feet is also good for your back.

How can you treat back pain during pregnancy?

There are a number of things you can do to treat back pain during pregnancy. Some of the steps you take to avoid back pain may also be used to treat current back pain. Here are some other common interventions:

·               Ice or heat.

·               Braces or support devices.

·               Sleep on your left side and use a support pillow under your knees.

·               Medications used to treat inflammation.

·               A pure flexibility program that works on postural alignment.

·               A visit to your chiropractor or massage therapist (you should have previously worked with both of these professionals prior to your pregnancy).

When to contact your health care provider?

Experiencing back pain itself is usually not a reason to contact your health care provider, but there are situations where contacting your provider is necessary:

·               Severe back pain.

·               Increasingly severe or abrupt-onset of back pain.

·               Rhythmic cramping pains; this could be a sign of preterm labor. 

Severe back pain may be related to pregnancy-associated osteoporosis, vertebral osteoarthritis, or septic arthritis. These are not common, but it is something your health care provider will examine if you are experiencing severe back pain.

Your Next Steps:

·               Begin an approved exercise program that includes core strength and a pure flexibility program that works specifically on postural alignment and is also designed for back pain sufferers.

·               Set aside a couple of times a day where you can take a nap or get off your feet.

·               If you are currently working with a chiropractor then utilize his/her services as well as your massage therapist.

·                     Purchase a support belt.

·                     Purchase a sleep aid pillow.

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Around Wellington, the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

Cheryl Alker specializes in flexibility training, postural alignment, core strength and back pain.  Her 29 year career started as a group fitness and personal trainer, she has lectured and directed fitness training programs in both Europe and the USA and was an advisor for a Governmental health promotion program. Alker and her company Stretch Results International continues to work with a select clientele from a base in Palm Beach County, Florida, educating consumers through public speaking and offering consultation to clients who wish to lose their muscular pain and gain flexibility to achieve full and active lifestyles.   Alker has just released a DVD for back pain sufferers. For more information about consultation options, e:books or DVD’s please call Cheryl on 561 889 3738 or visit www.stretchresults.com.