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
• 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
• 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
• 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