Back pain in pregnancy is almost ubiquitous – almost every pregnant mum experiences back pain at one time or another during pregnancy. Back pain can strike at any time when you’re pregnant, but seems to be the worst during the third trimester, when you’re carrying extra weight from your pregnant bump, which puts strain on your back. Here are some ways to cope with back pain in pregnancy.
Help, my pregnancy back pain is killing me!
1. Posture makes perfect
Be aware of your posture, and if you find yourself slumping, sit up straight and sit flat on your bottom. Don’t arch your back forward, as that can make back pain feel worse.
2. Choose the right shoes
Skip wobbly heels or unsupportive flats, and pick trainers or walking shoes which offer support and are wide enough to accommodate swollen feet (yes, your feet can increase by a shoe size when you’re pregnant due to the hormone relaxin!). Wearing supportive and comfortable shoes can help with shock absorption when you’re walking and will stabilise you when you’re standing.
3. Exercise helps
Although you may be tired or feel like the last thing you want to do is haul around your pregnant body, getting exercise will help you to stay fit and strong, and counteract the effects of being too sedentary while pregnant (which can be very bad indeed for your back). Swimming is particularly great during pregnancy as it is low-impact and will make you feel weightless.
When you’re sitting in your desk chair at the office, it is a good idea to try out a lumbar support pillow between your chair back and your lower back, as it will improve your posture. Additionally, try sleeping on your side with a pregnancy support pillow, as this can help to take the weight of your bump off of your back.
4. Support your belly from beneath
A belly support band can help support your growing bump and ease back pain and sciatica, as well as relieve the discomfort you can feel from your baby sitting on your bladder all day. It may help you to feel like your core is more stable as it gives wraparound support of your bump without constricting blood flow.
Caution: Back pain can be a sign of preterm labour, so be aware of this. If you’re experiencing back pain which is low in your back, located in the centre, and accompanied by spotting or bleeding, pressure in your pelvis, or vaginal discharge, get in touch with your LMC straightaway.
For more great ideas to help you deal with pregnancy aches, pains, and unmentionables, check out our great range of Pregnancy Aids.
Image courtesy of Sharon at Bloom Photography (bloomphotography.co.nz).