Back pain is one of the most common discomforts during pregnancy. It is usually caused by a strain on your back muscles. As your baby grows, your uterus also grows to house the growing baby; this amount of growth when centered in one area shifts the center of gravity and affects the balance of your body causing discomfort. Most women begin to lean backward in the later months of pregnancy, which makes their back muscles work harder during pregnancy.

The abdominal muscles normally support the spine and play an important role in the health of the back, during pregnancy; these muscles become stretched and thinned out causing back pain.

Pregnancy hormones may contribute to back pain. To make your baby’s passage through your pelvis easier, a hormone relaxes the ligaments in the strong, weight-bearing joints of the pelvis. This loosening of ligaments makes the joints more flexible, but if the joints become too mobile it can aggravate the pain.

Steps can be taken to reduce back pain during pregnancy by maintaining a good posture and being aware of how you sit, stand and move. Doing regular exercises will strengthen your back muscles and improve support.

Here are some tips that may help:

• Wear low-heeled (but not flat) shoes with good arch support.
• Ask for help when lifting heavy objects.
• Avoid standing for long periods, take regular breaks.
• If your bed is too soft, place a board between the mattress and box spring to make it firmer.
• Do not bend over from the waist to pick things up—squat down, bend your knees, and keep your back straight.
• Sit in chairs with good back support, or use a small pillow behind the lower part of your back.
• Try to sleep on your side with one or two pillows between your legs for support.
• Apply heat or cold compress to the painful area and massage it lightly.

Regular exercises for the back can help lessen backache, by strengthening the muscles that support the back and legs to promote good posture—keeping the muscles of the back, abdomen, hips, and upper body strong will not only help ease back pain but also will help prepare you for labor and delivery. Swimming, Water exercise and walking are safe to do during pregnancy and are great workouts.

Discuss with your doctor before starting any exercises

IN SPITE OF ALL THESE MEASURES, If you continue to have severe pain, or pain persists for more than 2 weeks, you should contact your doctor, do not try to treat yourself, Pain can be caused by other problems and is one of the main symptoms of preterm labor. You also should contact your health care provider if you are having fever, burning during urination, or vaginal bleeding.

Once other causes are ruled out your doctor may recommend a maternity girdle, special elastic sling, or back brace, these devices help support the weight of your abdomen and ease the tension on your back. In severe cases, mild pain medications, or physical therapy may be recommended.

Lastly staying active during pregnancy is very beneficial for you and your baby.

By Dr. Sowmya Reddy