As your baby grows larger, the extra weight in front can put a strain on your lower back. As your due date approaches, your body also secretes a hormone, called "relaxen," that helps the pelvis, the ligaments and the birth canal stretch during the birth.
"The spine wants to be balanced throughout the day," says Carolyn Vandyken, a physiotherapist and Director of Clinical Services with the Canadian Back Institute Physiotherapy and Rehabilitation Centre. Vandyken observes that many of us spend most of our day bent forward, but standing, stretching and arching gently backwards can have a counterbalancing effect.
Here are some other tips from Vandyken to prevent backache when you're pregnant:
• When lifting toddlers or other large, heavy objects, try to maintain good posture, and squat by bending your knees so that you're lifting with your legs and not using your back.
• "If you're experiencing back pain while standing or walking, get down on all fours and arch your back up toward the ceiling like a cat stretch." This pelvic tilt can also be done standing, by flattening the small of your back against the wall. "This is a great way to take some of the stress off your back, especially during the third trimester," says Vandyken. "If doing these stretches increases your back pain, then you should see your doctor or physiotherapist."
• A small cushion or rolled towel in the small of the back will keep your back in a more neutral position while you're sitting.
• During sleep, put a rolled up towel at the waistline. This won't allow your hip or your rib cage to sink too far into the bed and will keep your spine more neutral. Vandyken recommends using extra pillows under your abdomen or one of the new body pillows to support you in a side-lying position.
Comfort Measures for your aching back
• Apply heat or ice for achiness or tiredness in the back.
• Take frequent rest breaks, especially during the third trimester, if possible. Change your position frequently. Get up and walk around, or lie down for a few minutes if you're sitting alot.
• If you've tried these measures and your back still hurts, or you experience sudden onset of pain, see your doctor or physiotherapist.
Originally published in Today's Parent, Winter 1998/1999. This content was current at the time of publication.
