Pregnancy and Lower-Back Health
What to expect in your lower back when you're expecting
May 29, 2009
Nine months of pregnant excitement, joy, and anticipation might also lead to nine months of lower back pain – about two-thirds of pregnant women say they suffer with lower back issues, primarily due to the growing weight of the baby during pregnancy as well as the added weight of the placenta and amniotic fluid. In turn, lower back problems during pregnancy can sometimes linger after the fact. A few common-sense tips for lower back care can make your pregnancy more pleasurable than painful.
Consider the following simple tips for good lower back health care:
- Get fit pre-pregnancy: The more fit you are before pregnancy, the better. Exercises for your core are particularly beneficial. And during those 40 weeks, focus on moderate exercise and proper nutrition as well as vitamin supplements as recommended by your doctor. Gaining more than the recommended 25 to 35 pounds can place a greater strain on your body, so monitor your weight gain with your doctor. Walking is a wonderful exercises for pregnant women and can make both pregnancy and delivery a little easier. Other options include swimming and yoga.
- When bending down to reach for something, bend at your knees and not your waist. Likewise, if you work at a desk, make sure your office set-up is ergonomically appropriate for your body during pregnancy -- you should have a good, supportive chair and a foot rest as well.
- Further, you should make a point of regularly stretching your lower back muscles to provide relief. Your doctor can provide some simple stretches that will only take a few minutes. If you are familiar with yoga, both child's pose and cat/cow stretches can be great and easy-to-do lower back releases.
- Consider getting a regular massage, if possible, from someone who specializes in massages for pregnant women.
- Talk to your doctor or chiropractor about other treatment options for any lower back issues or other areas of discomfort.
- Finally, make sure that you have ruled out any medical, non-mechanical causes for back pain, such as osteoporosis and arthritis, which would require different and ongoing treatment plans.
Our backs shoulder the weight of the world, help us twist, bend, stretch, and reach, support the rest of our bodies, and are the critical link between your upper and lower body. Taking care of your back before, during, and after pregnancy will make the rest of your life that much more enjoyable, especially your time with your new son or daughter.
