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 option
• 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 the ache
• 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 is unbearable
• 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
