Written for Back1 by Allison Walker-Elders
Sore lower backs, tired shoulders, poor posture: all these are common symptoms for pregnant women who experience back pain. Nearly every woman experiences it during her pregnancy, and it’s no surprise—the sudden addition of weight requires the back to curve, and maintaining balance while standing becomes a struggle. From a physics standpoint, your center of mass shifts forward during pregnancy, forcing your body into an unusual position. To make matters worse, your body begins producing relaxin (a hormone that causes muscles to loosen, assisting labor), which eases the tension of ligaments and decreases the strength in your back muscles.
All this creates a perfect storm for back pain. As unavoidable as this condition seems, there are steps you can take to treat it.
| Take Action |
More steps to alleviating pregnancy back soreness
Proper sleep
Minimizing heavy lifting
Low-impact exercise
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| Take Action |
More steps to alleviating pregnancy back soreness
Proper sleep
Minimizing heavy lifting
Low-impact exercise
|
|
Start from the bottom up: make sure you have the right shoes. Stilettos are out (as if you would want to wear them right now anyway!) and flats are a bad idea, too. The best shoes are orthopedic shoes. A slight lift (depending on your height) will ease the strain on your knees and improve your posture.
- Walk regularly. Don’t spend too much time on your feet, but don’t become a couch potato, either. Exercising your leg muscles and back muscles will keep them strong, reducing the pain. Rest regularly, but take thirty minutes out of your day to go for a brisk walk.
- Do not strain yourself to pick up items out of your reach. If the peanut butter is on the top shelf, get on a stool instead of tiptoe. You may accidentally strain a muscle and not notice until it’s too late.
- Be careful of your posture when you are sitting. Sitting puts more strain on the spine than standing (surprise!) and remaining for too long in an unnatural position is terrible for your back. Adjust position frequently if seated for a long time, and get up for walks whenever possible. Use a cushion, too.
- Reduce stress, relax, and think happy thoughts. Yoga is a popular exercise among pregnant women. It will reduce your blood pressure, gently stretch your muscles, and keep you active while your body is supporting two life forms. The best way to end a yoga session? A warm bath or a massage.
While it may seem daunting, it is possible to alleviate back pain—even while pregnant. Many moms-to-be take it for granted. You do not have to live with a sore back, and your pregnancy will be easier and happier if you take these simple steps towards a stronger back.
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Photo: Kensington Osteopathic Adelaide
