Congratulations! You’re pregnant! That’s a great news- and if you’re a first time mom, you have a good reason to celebrate one of the best moments of your life.
There are moments when being pregnant feels so magical and thrilling that you never want it to end. One thing is for certain-there’s no other experience in life comparable to the feeling you experience when you finally realize you are pregnant; these nine months will change your life forever!
However this beautiful phase brings with it its own side effects of which aches and pains are a part and parcel. Over 70% of you will complain of back pain, pelvic aches and sciatica during your second and third trimesters. It could hence be said that Backpain is synonymous with pregnancy!!
Why the Back pain?
Understanding the cause of these pains may give you some reassurance.
• As your beautiful baby bump grows, your lower spine will curve inwards to support your baby's weight and the top of your spine will curve slightly outwards to support the growth of your breasts.
• During pregnancy, due to the notorious hormones especially relaxin, acting on all joints of the body the usually stable joints in the pelvis, begin to loosen up to allow easy passage of the baby at delivery. However the hormone knows not how to spare the back and ribs hence they also soften and give you the pains.
• Postural problems caused by your growing uterus and stretched abdominal muscles that restrict you from being able to maintain proper alignment.
• Your baby's weight causes your lower back to sway as your centre of gravity moves forward
making back muscles short, tight, and painful.
• Position of your baby (particularly towards the end of pregnancy) can compress nerves and cause back pain.
How to find some relief?
No gain without pain. Even pain with a purpose hurts though. But without defeating the purpose you can conquer the pain or at least subdue it.
Sit erect
Sitting puts more stress on your spine than almost any other activity, so it pays to do it right. Comfortable chairs with back cushion and armrests can make life much easier. Use a footrest while sitting and make it a habit to take short walks after every few hours. Sitting long hours can be as painful to your already painful back as can be a wrong posture while sitting.
Try not to stand too long either
If you work on your feet, keep one foot on a low stool to take some pressure off your lower back. Avoid lifting heavy weights but if you must, do it slowly. First stabilize yourself with a wide stance. Next, bend at your knees not at the waist. And finally lift with your arms and legs, not your back.
Wear the right shoes
Extremely high heels are a pain for your back as are very unsupportive flat ones. Try a chunky two inch heel or a low wedge heel or flats with good arch to support your body in proper alignment.
Sleep easy
Sleep right and make yourself comfortable with pillows especially under your knees. Turn while getting out of bed instead of swinging up.
Heat and ice
Alternate hot and cold therapy for the back will temporarily relieve the soreness of the aching muscles.
Exercises and antenatal yoga
Simple back strengthening exercises like pelvic tilts, arm and leg raises, wall squats, back stretches and hamstring stretches will also do wonders in abating your pain. Be careful not to do them unattended if you are not trained – attend an antenatal class or Lamaze session.
SCIATICA
Your sweet little baby maybe getting on your nerves, literally - the sciatic nerve. It can be a sharp, shooting pain, sometimes intense pain, tingling or numbness that starts in your buttocks or lower back and radiates down the back of both or either legs. Though sciatica may pass if your baby shifts positions, it can linger until you have delivered and sometimes even till a little post-partum. As simple a remedy as getting off your feet and taking some rest can this pain off your ‘nerve’ at least for a bit. Exercises and warm heating pads on the legs will also relieve this excruciating dilemma for a little while.
Your body will go through several changes as pregnancy has its way with you. However, the biggest change will be your slow beautiful transformation from being a woman to being a mother. Congratulations!!
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This is Dr. Nabat, signing off.
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This is Dr. Nabat, signing off.
