Pregnancy softens a woman’s ligaments and makes her body vulnerable to strains. In some cases changes may give rise to discomfort, and since the spine is single unit , tension in the lower back or the pelvis may give rise to pelvic pain, backache at lower level, shoulder or neck level or even headache. As the vertebrae alter their position the surrounding ligaments are stretched, the muscles in the area tighten to protect the spine, and pain occurs. Muscle tension in the front of the spine may also cause abdominal pain and tension in general may increase with anxiety stress or depression. During pregnancy ligaments become softer and stretch to prepare you for labour. This can put a strain on the joints of your lower back and pelvis which can cause backache. As the baby grows, the hollow in your lower back may increase and this may also cause backache.
To avoid backache:
- avoid heavy lifting
- bend your knees and keep your back straight when lifting or picking something up from the floor
- if you do have to carry something heavy, hold it close to your body
- move your feet when turning round to avoid twisting your spine
- wear flat shoes as these allow your weight to be evenly distributed
- work at a surface high enough to prevent you stooping
- try to balance the weight between two baskets if you are carrying shopping s
- it with your back straight and well supported.
A firm mattress can help to prevent and relieve backache. If your mattress is too soft, a piece of hardboard under its length will make it firmer. Massage can also help, or you might like to try a support corset. Make sure you get enough rest, particularly later in pregnancy.
If your backache is very painful, ask your doctor to refer you to an obstetric physiotherapist. He or she will be able to give you some advice and suggest some helpful exercises.