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Pregnancy Back Pain Relief
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Published: October 11, 2006
Pregnancy is an incredibly special time for most women, a time of change and growth. Unfortunately, with the joys of pregnancy comes pain and discomfort.
According to Amy L. Sutton's Back and Neck Sourcebook, half of all women will experience pregnancy back pain, especially in their last trimester.
The body can only accommodate a growing fetus to a fixed point. With an expanding abdomen, extra weight shifts toward the front of the body, pushing one's center of gravity forward. And the lower back, while trying to adjust itself to these changes, pays the price.
The body has evolved impressively to cope with the physical strains of pregnancy. While pregnant, a woman's body releases the hormone relaxin, which relaxes the joints and ligaments and allows them to expand to accommodate the growing fetus. At the same time, the spine's lumbar arch (located in the lower back) becomes more severe, while the buttocks push outward to counterbalance the shift.
Later in a pregnancy, the baby's head exerts pressure on a woman's back and sciatic nerve. Compounded by the added weight gain, which is inevitable during pregnancy, many women experience pregnancy back pain.
The American Chiropractic Association advises women to stay active to avoid pregnancy back pain. However, women should perform the appropriate forms of exercise; activities such as swimming and walking are ideal since they do not exert heavy impact on the joints. Pilates also offers a great way to remain active, though most doctors advise patients to avoid this form of exercise until after the first 12 weeks of pregnancy.
Women also should perform several other simple steps to relieve pregnancy back pain. For one, pregnant women should take care not to exert themselves. Rest offers a chance for the body to heal and rejuvenate itself.
The way a woman rests also can affect the severity of pregnancy back pain. Sleeping on one's back puts approximately 55 pounds of pressure on the spine. Sleeping on one's side greatly reduces this pressure. Placing a pillow between the knees can help.
When lifting an object, one should bend from the knees instead of the waist and use the force of the legs to return to an upright position. Since a women's center of balance is shifted forward during pregnancy, comfortable flat shoes help to prevent falls while providing foot support. A chiropractic adjustment also may help alleviate pregnancy back pain. These adjustments offer a safe way to combat pregnancy back pain for those who are trying to avoid medications.
For the 50 percent of women who will have to endure lower back pain during pregnancy, relief is not impossible. With the aforementioned tips and measures, women can reduce, if not eliminate, pregnancy back pain.
Sources:
Sutton, Amy L., ed. Back and Neck Sourcebook. Detroit: Omnigraphics, Inc., 2004.
Weller, Stella. The Better Back Book: Beating Back Pain the Easy Way. New York: Sterling Publishing Co., 2005.
According to Amy L. Sutton's Back and Neck Sourcebook, half of all women will experience pregnancy back pain, especially in their last trimester.
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The body has evolved impressively to cope with the physical strains of pregnancy. While pregnant, a woman's body releases the hormone relaxin, which relaxes the joints and ligaments and allows them to expand to accommodate the growing fetus. At the same time, the spine's lumbar arch (located in the lower back) becomes more severe, while the buttocks push outward to counterbalance the shift.
Later in a pregnancy, the baby's head exerts pressure on a woman's back and sciatic nerve. Compounded by the added weight gain, which is inevitable during pregnancy, many women experience pregnancy back pain.
The American Chiropractic Association advises women to stay active to avoid pregnancy back pain. However, women should perform the appropriate forms of exercise; activities such as swimming and walking are ideal since they do not exert heavy impact on the joints. Pilates also offers a great way to remain active, though most doctors advise patients to avoid this form of exercise until after the first 12 weeks of pregnancy.
Women also should perform several other simple steps to relieve pregnancy back pain. For one, pregnant women should take care not to exert themselves. Rest offers a chance for the body to heal and rejuvenate itself.
The way a woman rests also can affect the severity of pregnancy back pain. Sleeping on one's back puts approximately 55 pounds of pressure on the spine. Sleeping on one's side greatly reduces this pressure. Placing a pillow between the knees can help.
When lifting an object, one should bend from the knees instead of the waist and use the force of the legs to return to an upright position. Since a women's center of balance is shifted forward during pregnancy, comfortable flat shoes help to prevent falls while providing foot support. A chiropractic adjustment also may help alleviate pregnancy back pain. These adjustments offer a safe way to combat pregnancy back pain for those who are trying to avoid medications.
For the 50 percent of women who will have to endure lower back pain during pregnancy, relief is not impossible. With the aforementioned tips and measures, women can reduce, if not eliminate, pregnancy back pain.
Sources:
Sutton, Amy L., ed. Back and Neck Sourcebook. Detroit: Omnigraphics, Inc., 2004.
Weller, Stella. The Better Back Book: Beating Back Pain the Easy Way. New York: Sterling Publishing Co., 2005.
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