Backache

Causes of back discomfort in pregnancy

Lots of women experience some sort of back discomfort during pregnancy. It can occur at any time in pregnancy but is especially common in the third trimester. Usually, it’s due to the weight of your bump pulling forward on the muscles in your lower back. Also, as your body prepares itself for birth, your ligaments become softer than usual. This can make your pelvis ache, which you might also feel at the bottom of your spine.

Preventing backache in pregnancy

Looking after your body

• Posture - your posture is really important and can make all the difference; when standing, imagine there’s a piece of string tied to the top of your head and it’s pulling you upwards, and try to keep your stomach and bottom tucked in.
• Sitting - posture is important when you’re sitting and lying down too; try not to slouch when you’re sitting. Supporting your back with a cushion should help.
• Sleeping - at night, lie on your side with a pillow between your knees to keep you in the right position. Also, use your arms to help push yourself up and support your bump – this will take a lot of strain off your back and help keep backache at bay.
• Shoes - comfy shoes are also essential; some women prefer flat shoes, while others feel better with a bit of a heel. Just go with whatever’s comfortable for you.
• Keeping yourself fit can also help ease pregnancy backache. See if you can join any antenatal exercise classes in your area, such as aqua-natal or antenatal yoga classes. Even regular gentle swimming and walking can help.
• Avoid lifting anything heavy - you’re already carrying a growing baby, so any extra loads will put even more strain on your body. If you really have to pick something up, always remember to bend from your knees, not your back and use your thighs to help you stand.
• Pelvic floor exercises will help provide a supportive and strong pelvic floor which can keep back aches to a minimum.

Treating backache

• Support your bump – ease the strain on your back by sleeping on your side with a wedge-shaped pillow under your bump. If you’re really suffering, try wearing a special support belt during the day and speak to your health care professional about other options for pain relief.
• Hot or cold relief – a warm bath, hot water bottle or wheat pack can also help soothe backache, though some women prefer the cool relief of an ice pack (or even a bag of frozen peas!). It is important to avoid very hot baths and spa baths as this can raise your core body temperature to a level that’s not good for your baby.
• Massage – a gentle massage can do wonders for aching muscles but your normal massage oils may not be suitable for pregnant women, so check with an aromatherapist or your health care professional first.