Dealing With Back Pain in Pregnancy

During our prenatal exercise classes, we often ask if anyone is experiencing any physical discomforts. More often than not, the typical response is, "my lower back hurts!" How can we reduce the amount of back pain during pregnancy?

To begin with, we need to understand what is happening during pregnancy. The weight of a non-pregnant woman is centered in the middle of her pelvis. During pregnancy, the center shifts forward with the weight of the baby. Most women balance this weight by leaning back with the upper body, which increases the curve in her lower back, otherwise known as lordosis. This, coupled with the increased stress on the abdominal muscles leads to much of the discomfort she experiences.

Correcting this problem is fairly simple and requires only a few minutes and a mirror. You may notice your lower back tends to hollow inward. Pull your abdominal muscles up and in, tighten your buttocks, and press your lower back toward the wall behind you. Or, put another way, visualize your abdomen as a bowl of water. Tilt your pelvis so the "water" is level and cannot spill forward. With practice, this ?pelvic tilt? will feel comfortable and natural.

Remind yourself periodically throughout the day to check your posture and tilt your pelvis, especially if you feel tightness in your back.


There are a few other simple rules of body mechanics to remember as well:
· Wear flat or low-heeled shoes for increased comfort.
Higher heels make a pelvic tilt nearly impossible to
maintain.
· Avoid forward bending; try instead squatting or
lowering to one knee when getting up and down from
the floor or picking things up. The quadriceps muscles
in your thighs are stronger and meant for this purpose.
· Strengthen your abdominal muscles; they tend to
become less supportive during pregnancy, leading to
increased back pain. Ask your prenatal fitness
instructor or childbirth educator for a list of
appropriate abdominal exercises.
· Stretch your back! There are a variety of excellent
lower back stretches. Again, ask your instructor. Be
sure to try the pelvic tilt in the hands and knees
position.
Contract your abdominal muscles and press your middle and lower back toward the ceiling, tuck your tailbone down. When releasing this position, be sure to maintain a level spine, not allowing your back to sag or sway downward. Do these as often as necessary for relief.

· When all else fails, a back massage is a great way to relax and improve your sense of well-being!
Keep in mind that after the birth of your baby, you will still find it vital to maintain good posture, abdominal strength, and lower back flexibility. These are habits that will enable you to enjoy your baby and your body that much more!