Coping with Backache during Pregnancy

It’s something that all pregnant women go through – the strains of backache - however when you have already got children running around your heels, it can be hard to find a balance between playing with your children and taking the time to support yourself.

What causes backache during pregnancy?

Nearly three-quarters of women suffer from backache at some point during their pregnancy, and for many it can be split into 2 categories: true back pain or pelvic girdle pain.

Now true back pain has the same triggers as when you are not pregnant i.e. when ligaments, muscles, your discs and joints become strained. Generally, these tend to get more painful as the day goes on, especially if you have been on your feet a lot.

Faced with the strain of supporting you and your bump, this can cause your muscles to get tired and your ligaments to stretch.

But don’t fear…

If any of this sounds like you, you can easily resolve it by paying attention to your posture, lifting items correctly or strengthening your muscles (we will go into this in more detail later).

However if you are unfortunate enough to suffer from pelvic girdle pain, then you will have to manage your joint pain relief a bit differently as usual treatments for backache do not work.

In fact they can make them worse, which is why if you suspect you have PGP; you need to consult a doctor immediately as they can help you to experience the right form of natural joint pain relief.

What is the difference?

The pivotal difference between backache and PGP is the location of the pain. With PGP you are likely to also feel sharp pains in your pubic bones as the ligaments here have softened and stretched too much in preparation for labour.

What else causes backache?

True back pain and PGP are just two of the common causes for backache in pregnant women. There are a few others you need to keep in mind as well:

• Sciatica – affects less than 1% of pregnant women and is caused by inflammation/pressure on your sciatic nerve (common side effects include pains in your leg, weakness and pins and needles).

Now contrary to popular belief, sciatica is not triggered by your baby resting on the nerve. In fact, sciatica can happen whether you are pregnant or not. What is most likely happening is that your pregnancy is increasing your awareness of this pain.

• Symphysis Pubis Dysfunction - this dysfunction particularly relates to the ligaments connecting the 4 pieces of your public bone together and is recognised as a sharp pain on or around your pubic bone (mainly at the front).

How can I prevent backache?

You don’t have to let backache dominate your pregnancy nor do you have to let it prevent you from carrying or playing with your children. Simply implement the following strategies and you can experience back pain relief:

• Exercise – even if you are already pregnant, it is never too late to improve your fitness and strengthen your back. Exercise gently every week and you can alleviate and even prevent back pain.

Key exercises include exercising your pelvic floor and stomach. These can reduce the strain on your back and are relatively easy to do. Simply place your hands and knees on the floor and keep your back straight. Slowly breathe in and out and as you exhale squeeze your pelvic floor muscles. As you do this pull your stomach in and up and keeping squeezing for 5-10 seconds without holding your breathe. Relax and repeat.

• Posture – even if you are not pregnant, poor posture can lead to back pain. Aim to sit up straight at your desk, keeping your shoulders back and your chest forward. It is particularly important to watch your posture whilst you’re pregnant as your bump will make you front heavy. We recommend using wedge-shaped cushions or a cushion ring to support your back.

• Lifting – avoid lifting heavy objects if you can, though that is easier said than done when you have already got children. When you do lift, aim to hold it/them close to your body, whilst bending your knees – NOT your back. Also try not to twist as this can strain your ligaments.

• Swimming – swimming is great as the water supports most of your weight, and can help to ease back pain. Try joining a local aqua natal class as they can teach you the right exercises to improve your fitness.

• Support belts – these are particularly useful towards the end of your pregnancy as they help to take the weight of your baby off your back and stomach muscles.

• Acupuncture – if you can find a practitioner who is trained to give acupuncture during pregnancy, then they can help you to experience natural joint pain relief.

So why not give these strategies a try and make sure backache doesn’t spoil your pregnancy? It is possible to remain comfortable during your pregnancy once you know how. Always seek advice from your doctor before taking any medicines including any form of natural pain relief.