An aching back is an unfortunate side effect of pregnancy. The normally stable joints of the pelvis begin to loosen to allow for an easier passageway for your baby in delivery. This along with an oversized pregnancy belly, throws off your body’s balance. To compensate we have a tendency to allow our shoulders to push back, arch our necks, push out the belly and put our hands on our hips. This leads to a deeply curved back, strained back muscles and pain. The best defense is prevention starting with strong abdominal muscles, good posture, and good body mechanics.
Tips for preventing back pain:
1. Keep weight gain within recommended parameters
2. Avoid high heels (which lead to bad posture)
3. Bend knees when lifting heavier items (lift by bending your knees and pick up slowly, don’t just bend from the waist.
4. Avoid standing for long periods of time.
5. Sit “smart.” (with your butt in the corner and your back against the back of the chair, don’t let your head or feet hang down.)
6. Avoid sitting for long periods of time.
7. Sleep on a firm mattress (preferable on your side.)
8. Avoid reaching far above your head (to paint, put away clothes, etc.)
9. Do “core” work to keep your abdominals strong.
10. Practice good posture (with your shoulders back, chest up, abs pulled in.)
*If you are already suffering from a back ache, here are a few tips to help:
-try alternating cold and heat to the area, this can relieve sore muscles. Try 15 minutes with an ice pack followed by 15 minutes with a heating pad. (Be sure to wrap both with a towel for safety.)
-consider visiting a chiropractor or physical therapist who specializes in prenatal care.