Understanding pregnancy and back pain

Pregnancy and back pain go hand in hand, something every expectant mother knows all to well. As the weight of the baby increases, so does the level of back discomfort. While back pain is common during pregnancy, a condition between 50% and 80% of women deal with, it is manageable. There are steps you can take to lessen the sleepless nights and general interference with daily life.

Causes of pregnancy back pain

There are many reasons for back discomfort during pregnancy. Several common causes include posture change, hormones, gravity, stress and baby weight.

• Posture change: as your body changes, so should your daily habits. Standing for long periods of time, excessive bending over, and having poor posture will only contribute to your already sore back.

• Hormones: during pregnancy, your hormones allow for softer ligaments and looser pelvic joints, which can affect your natural back support.

• Gravity: as baby grows, your posture will automatically shift towards a more forward position. This too, will increase back pain.

• Stress: when you experience stressful times during your pregnancy it is common for weak points of the body to suffer. Not only will inevitable pelvic changes affect your back, so will outside stress.

• Baby weight: additional weight from the pregnancy as well as growing baby weight will add pressure to an already compromised back.

Minimizing your back pain

Unfortunately you cannot eliminate back pain during pregnancy, but there are ways to minimize the discomfort and even frequency related to pregnancy and back pain.

• Pay a visit to your local chiropractor. If you are suffering pregnancy and back pain problems, your chiropractor can make sure your back is properly aligned.

• Ditch the heels. If you’re far enough along in your pregnancy to experience back pain, high heeled shoes are no longer your friend. Instead, opt for comfortable shoes that provide the proper support you need for the additional weight.

• Find extra support in the form of an abdomen belt. Place the belt under your lower abdomen to help compensate.

• Sleep, rest, and more sleep. Getting a lot of rest will help with an aching back. When you are able to sneak in a bit of rest, elevate your feet. This will also help your back.

• Squat when picking something up. When you bend over, squat instead of just bending at the waist.

• Avoid sleeping on your back. When you sleep on your back after your fourth month, you can interrupt the blood flow in the lower part of your body. It is recommended to sleep on your side.

While visiting your doctor, ask for exercise suggestions that can strengthen your abdomen and back, which will help with support.