Back pain during pregnancy occurs for a number of
reasons. Firstly progesterone (the hormone responsible
for your aches and pains) causes your ligaments and
connective tissue holding the pelvic bones together
to soften in preparation for birth process which also
causes pain around the pubic bone as well. Second,
the heavy uterus throws off a pregnant woman's centre
of gravity, something that can cause a change in posture
and back pains. Third the muscles that run from the
rib cage to the pubic bone can separate during pregnancy
leading to back ache. While it is useful to know why
you suffer back pain, it is equally important to know
how to manage the situation. Tips include:
• Wear low heeled (but not flat) shoes with
good arch support
• Ask for help when lifting heavy objects. Lift
by bending your knees rather than your waist
• To reduce your chances of injury, make gentler
rather than jerky motions when reaching or stretching
• Sit in chairs that support the back or place
a small pillow between the chair and your lower back
• Pay attention to your posture. Keep your pelvis
tucked in and your shoulders back when sitting or
standing
• Place one foot on a step stool if you are
going to be standing or sitting for long
• Get up and walk around every half hour if
you are on a sedentary job
• Take the pressure off your back when you are
sleeping on your side (the position right now) by
placing one pillow under your abdomen and another
between your knees
