Most pregnant moms complain of back ache during pregnancy. Its almost a given that if you are pregnant, you will experience back ache at some time or the other in the nine months. If moms complain they are told that this is a normal part and parcel of pregnancy and they should just bear it. But is that really how it is supposed to be ? As a woman is my body supposed to bear all these discomforts while having a baby ? Let us first try and understand why back ache happens during pregnancy.
The uterus in its non-pregnant state is very small, almost the size of your fist and is situated deep in your pelvic cavity. As pregnancy progresses the uterus grows in size and weight and slowly extends beyond the pelvic cavity to occupy the entire abdomen area.
Some women complain of back ache during the first trimester. The reason behind this that as the uterus starts expanding there is pressure on the ligaments which hold the uterus in place. These ligaments are also attached to the pelvis and hence this can cause discomfort in the back. For women planning a pregnancy, it is highly advisable to engage in some back and core strengthening routines in the pre-conception phase.
As pregnancy progresses and the uterus gains in size and shape, there is a shift in the centre of gravity which causes the curve of the back to increase. This naturally causes additional pressure and results in discomfort in the back.
Another pregnancy change which contributes to the back ache during pregnancy is the change in the size of the breasts. This is generally something which most pregnant moms will ignore. Here is what happens; The breast increases in weight and this causes the shoulders to droop forward. Most pregnant women by the third trimester have a deep arch in the lower back due to the growing uterus and shoulders drooping forward due to the growing breasts. Both these physiological changes can be managed by a simple posture correction. Just follow these simple steps.
1. Stand sideways in front of a mirror, such that you can observe yourself full length at a side angle.
2. Make sure that when you stand, your feet are placed firmly on the ground with a 6 inch gap between them.
3. Next push your chest out and push your shoulders back.
If you are sitting, especially for long hours at work then follow these simple steps to correct your sitting posture;
1. Sit comfortably on the chair seat such that your buttocks are touching the back of the chair.
2. Your feet should reach the floor and be flat.
3. Your thigh should be at a slight angle to the floor. Which means that the knee should be inclined downwards.
4. Always tuck a small pillow in the small of your back for support – especially when sitting in office, in the car or watching television.
Gentle back exercises will help to strengthen your back but these should be done under supervision and only after getting permission from your doctor.
Just remember, even though physiological changes during pregnancy can make a pregnant mom more prone to back discomfort, it is something which can be easily managed with the right care and attention.
