During pregnancy, you release a hormone (relaxin) that affects the ligaments in your body causing them to become softer and stretch to prepare you for labor. Along with this change, the muscles in your body must adapt to a new center of gravity caused by your new bump that steadily is getting bigger. Your posture may also change for the worse. All these factors can put a strain on the joints of your lower back and pelvis, which can cause back-pain.
There are several things you can do to help prevent back-pain from happening, and to help you cope with an aching back if it does occur.
The tips listed here can help you to protect your back – try to remember them every day:
Some people think a firm mattress can also help to prevent and relieve back-pain. If your mattress is too soft, put a piece of hardboard under it to make it firmer.
Massage can also help and gives you and dad the much needed opportunity to become intimate. We all need love and affection especially during pregnancy!
The gentle exercise below helps to strengthen stomach (abdominal) muscles and this can ease backache in pregnancy:
Some people claim that exercising in water, massage therapy, and group or individual back care classes might help to ease back-pain in pregnancy.
Your local swimming pool might provide aqua-natal classes (gentle exercise classes in water, especially for pregnant women) with qualified instructors. Ask at your local leisure centre. Being in water will support your increasing weight.
Yoga and Pilates may also help as will generally keeping fit.
If your back causes you high levels of pain, ask your doctor to refer you to an obstetric physiotherapist. They can give you advice and may suggest some helpful exercises to improve your posture and strengthen muscles.