How to protect your back during pregnancy: tips for mums-to-be

During pregnancy the future mum’s body undergoes a number of changes, meaning that her back has to adopt new positions, which can cause discomfort and pain.

There are various different causes of back ache during pregnancy. The size of her belly means that the muscles in the area need to work harder to maintain postural balance. Since your habits, postures and activities don’t always change, this places extra stress on your muscles, leading to pain.

Also, remember that pregnancy hormones relax the ligaments and joints of the pelvis to help your body prepare for the arrival of the baby. The consequence of this is an increased curvature of the lower back, which makes it more difficult to maintain a balanced posture.

How can you prevent back pain?

• You need to do regular exercise, with your doctor’s consent, in order to strengthen your back muscles. We recommend swimming, water aerobics for pregnant women or yoga, as these are gentle activities that will help keep you agile and flexible. Something as simple as walking can also be very beneficial for you, as it’s an aerobic activity that will get your circulation going.
• Visit a physiotherapist if you have persistent pain and he or she will help you correct your posture, which will be beneficial for the birth and your subsequent recovery.
• Do Kegel exercises to help strengthen your pelvic floor muscles.

Exercise will become your best ally to prevent back problems. But you also need to be careful about your positions and movements because as your belly grows, even the most ordinary actions can become a problem.

How can you adopt good postures during pregnancy?

• Standing:
  • Change position every fifteen minutes. It’s a good idea to keep your legs apart to balance your weight.
  • Always keep one foot raised, for example on a low stool or step, and swap feet from time to time.
• Sitting:
  • Your lower back should be well supported. You can place a cushion in the small of your back.
  • Your knees should always be slightly lower than your hips.
  • Don’t cross your legs.
  • Try not to remain seated for more than an hour at a time.
• Lying down:
  • The best posture is to lie on your side with your knees bent.
  • Place a pillow or cushion between your legs.
  • When you get up, turn your body to the side on which you want to get up. Use your arms to help you sit up on the bed then stand.

Making sure you adopt good postures and doing regular exercise will ensure your back suffers as little as possible. It will also keep you fit in readiness for the birth.

And you? How did you look after your back during pregnancy?