Back Pain in Pregnant Women and Mothers

Most women experience back pain at some stage during their pregnancy. The hormonal changes your body goes through as it prepares to make room for and deliver your baby mean that your spine is given less support from your muscles. Unfortunately, backache results. The postural changes which occur as your baby grows also contribute to back pain. As your centre of gravity changes, the muscles work harder and become tired more easily.

Rest and ensuring you don’t overdo it is one of the best remedies for backache during pregnancy. Maintaining a healthy diet to ensure excess weight doesn’t place additional strain on your back is beneficial. Using pregnancy pillows or supports, massage, hot baths, and/or pregnancy yoga may also be helpful.

Learning to lift safely will also help keep you comfortable and lessen the chances of you hurting yourself. This is particularly important if you are caring for other children who may need to be lifted or carried. While your back is already under strain, you need to lighten its load as much as possible.

To lift safely, keep the Lift Smart message in mind:

Think a bit. Can I do this more easily, or in a better position?

Do I need a mate? Should I ask someone to help me?

Bend your knees.

Keep it straight. Make sure you keep your lower back as straight as you can when you lift, with your knees becoming straighter as you go up.

The OHCOW web site has an excellent brochure (thumnail below) which shows you the best techniques for lifting babies and children from various heights without straining your back. Please download the brochure from this address: http://www.ohcow.on.ca/resources/handbooks/childlift/safeliftingbrochure.pdf

Example of OHCOW brochure

For additional examples and diagrams of safe lifting techniques, please go to http://www.liftsmart.com.au/SafeLifting.pdf

If you experience back pain which is intense, rhythmic or is accompanied by any numbness, please see your doctor to check out the cause as soon as possible. These symptoms can accompany pre-term labour and it is better to make sure you and your baby are fine.

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