Back pain during pregnancy

As your pregnancy advances and your uterus enlarges, you're likely to feel some discomfort. Back pain is a common complaint.

But you don't have to grin and accept back pain as a normal part of your pregnancy. You can take steps to stop the soreness. It's a good idea to learn these techniques now, because you'll probably need them again later when your back is bearing the strain of constantly lifting your 7- to 10-pound baby or your 20-pound toddler.

What causes back pain in pregnancy?

At least 50 percent of women experience back pain during pregnancy. Pregnant women are prone to backaches and back pain for a number of reasons:

• Extra weight. The weight you gain during pregnancy is good for your baby, but it can be bad for your back.
• Change in center of gravity. As your uterus grows, your center of gravity shifts forward. Gradually — and perhaps without notice — you begin to adjust your posture and the way you move. These compensations can lead to backaches and back pain.
• Your hormones. During pregnancy, the hormone relaxin causes the ligaments between your pelvic bones to soften and your joints to loosen in preparation for your baby's passage through your pelvis during birth. As the structures that support your pelvic organs become more pliant, you may feel considerable discomfort on either side of your lower back, often with walking, especially up and down stairs.

Back pain can occur at any time during pregnancy. For many women, it interferes with daily activities and the ability to get a good night's sleep.

What can you do?

These self-care strategies can put your back on track:

• Pay attention to your posture. The healthy posture that you learned before you were pregnant still applies in early pregnancy, before your uterus is above your bellybutton. Tuck your buttocks under, pull your shoulders back and downward, and stand straight and tall.

  Later in pregnancy, as your uterus enlarges, you naturally pull your shoulders back farther to offset the weight of your uterus pulling you forward. This can actually cause back strain. Talk to your doctor about adjusting your posture to accommodate your growing belly.

Proper lifting during pregnancy

Proper lifting during pregnancy

To lift correctly, squat and grasp the load, keeping your back as straight as possible. Keep the load close to your body while using your leg muscles to lift yourself and the load. Bend at your knees, rather than at your waist, to pick up something from the floor. Avoid twisting your body while lifting.

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