As with other pregnancy ailments, hormones are
at play here as well; for some weeks now, progesterone
and relaxin have been working on softening the ligaments,
the spinal and pelvic joints. These have several
repercussions:
• Your tummy bump has changed your centre
of gravity since most of the weight is in the front.
• Your posture suffers due to baby's weight
on your lower back and now weakened tummy muscles;
as a result your spine is pulled forward.
• Lower back pain during pregnancy which travels
down to the legs can occur; this is caused by the
weighty uterus on the sciatic nerves located near
the spinal column and that's why the name sciatica;
when baby changes its position, you may get some
relief.
• You will need to be confined to bed if pain
gets more severe.
Things you can do..
• Avoid standing and sitting for long periods.
If you have no choice but to stand for longer times,
you should then tilt your pelvis forward so that
your buttocks tuck under and your shoulders are
kept back; don't slouch. If you are sitting, move
to the back end of the seat (so that your posture
is as erect as possible) and rest your legs on another
chair if possible. Try walking around in intervals.
• Do some gentle stretching exercises, yoga
that is recommended by someone who is well-versed
with such a condition or some exercise that helps
strengthen the back muscles. Swimming is the other
option
• Wear flats only with good support. Avoid
platforms, or heels. Now is the time to focus on
comfort.
• Avoid back twisting movements such as racket
games or housework like mopping or vacuuming
• Bend from knees when lifting things
• Avoid putting on too many kilos - it just
brings its own load of problems.
Now to ease the backache
during pregnancy itself..
• Go for a massage treat to unknot the muscles
• A maternity girdle to support the lower
back may help; check with your doc
• Sleep on a firm mattress as sagging beds
worsen the ache
• Relax in a warm tub or if using the shower,
aim it at the target area
• Use a heat pack or cold pack
• Ask your doctor for an analgesic if the
pain is unbearable
• If the pain is excruciating like in cases
of sciatica, get a referral to a specialist who
will know what to do with such conditions
