NCTV Episode 72

Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode, includes:-

  • Why it is so common
  • Preventative measures
  • How to ease it when you get it
  • 7 top tips
  • Knowing when to consult your healthcare provider

Transcript

If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

Hello and welcome to NCTV Episode 72 which is all about back pain in pregnancy and how to relieve it.

This has been touched upon back in Episode 43 but I thought it would be good to expand on it, given that back pain is one of the most common causes for complaint in pregnancy.

It’s not surprising that this is the case when you consider the associated weight gain, centre of gravity changes and that your hormones are relaxing the ligaments in the pelvis. As a result, moving around and getting comfortable can obviously be a challenge and this may of course lead to you having to change your normal habits. Often, however, you can prevent or ease back pain during pregnancy so there’s no need to suffer thinking that it will be over soon enough!

Here are 7 Tips To Relieve Pregnancy Back Pain:-

  1. Good Posture. As your baby grows and your belly extends, your centre of gravity shifts forwards. To avoid falling forwards, you might compensate by leaning back. Often people develop an increased curve in their lower back as a result. This can then strain the muscles and joints in your lower back and contribute to back pain during pregnancy. To help with that, keep the following principles of good posture in mind:

    – Stand up straight and tall.
    – Imagine flattening your back.
    – Hold your chest high.
    – Keep your shoulders back and relaxed.
    – Don’t lock your knees.
    – When you stand, use a comfortably wide stance for the best support and if you must stand for long periods of time, rest one foot on a low step or stool and take time for frequent breaks. Good posture also means sitting with care so choose a chair that supports your back, or place a small pillow behind your lower back.

  2. Sleep On Your Side and not your back. You may have been told this already by your doctor because of the effect that sleeping on your back can have on your breathing and circulation, however, sleeping on your side also ensures much better alignment of your spine, which means less pain. Additionally, keep one or both knees bent with a pillow between your knees for extra support or even a pregnancy support pillow which can go between your bent knees, under your abdomen and behind your back.
  3. Lift Properly When lifting a small object, squat down and lift with your legs. Don’t bend at the waist or lift with your back. It’s also important to know your limits and ask for help if you need it. If possible, try to carry things close to your body (which may be tricky with a protruding belly) but the closer it is to you the smaller the load is on your spine.
  4. Get The Right Gear Wear low-heeled shoes (not flat flip-flops) with good arch support, for example a pair of trainers. Avoid high heels, which can further shift your balance forward and add strain to your lower back. You might also wish to consider wearing a maternity support belt. Although research on the effectiveness of maternity support belts is limited, some women find the additional support helpful.
  5. Try Heat, Cold Or Massage Use whatever makes you comfortable and eases your pain and stress, to some that may be a heat pad, others may prefer a cold pack. Scorching hot baths and saunas are not recommended as they raise your core body temperature although localised heat over a painful lower back will not harm the baby. Massage performed by a professional may also provide help and much needed relief.
  6. Include Physical Activity In Your Daily Routine Regular physical activity can keep your back strong and might relieve back pain during pregnancy. With your healthcare provider’s OK, try gentle activities such as walking or swimming or aquacise. A physical therapist also can show you strengthening and stretching exercises that might help.
  7. Consider Complementary Therapies Research suggests that the likes of osteopathy or acupuncture can relieve back pain and increase comfort for some women during pregnancy. If you’re considering a complementary therapy, feel free to discuss it with your healthcare provider and be sure to tell the osteopath or acupuncturist for example, that you are actually pregnant beforehand.

One final thing to say on the matter, it’s important to Know When To Consult Your Healthcare Provider. If you have severe back pain during pregnancy or back pain that lasts more than 2 weeks, talk to your doctor or physical therapist. They may recommend other treatments or medication that is safe, depending on which trimester you are in. Keep in mind that back pain during pregnancy might be a sign of preterm labour or a urinary tract infection. If you have back pain during pregnancy that’s accompanied by vaginal bleeding, fever or burning during urination, then be sure to contact your doctor right away.

That’s all for today, see you again next time for some more bitesize tips to help your health flourish. Bye for now!