Physical changes aren’t the only reasons for back pain during pregnancy. Your poor posture habits are to blame, too. EVELINE GAN finds out how you can correct them.
Physical changes aren’t the only reasons for back pain during pregnancy. Your poor posture habits are to blame, too. EVELINE GAN finds out how you can correct them.
Motherhood is, literally, a back-breaking experience for some women – the extra weight and looser ligaments from changing hormones give them lower-back aches during pregnancy, and plague them even after Baby’s born.
But these physical changes aren’t the only reasons for back pain, which affects approximately one in five pregnant women and about two thirds of new mums right after delivery, shares Gail Craig, clinic manager and senior physiotherapist at Physioactive. Add poor posture into the mix, and you have the perfect recipe for a sore back. Save yours with these tips from the experts.
WHEN YOU’RE PREGNANT
You sleep on your back, belly up Back sleepers, take note: Stop lying on your back for long periods and when exercising, from your 16th week, says Gail from Physioactive, who specialises in spinal and women’s health. Dr David Lim, director of Wellness for Life Chiropractic, explains: “In that position, the weight of your uterus presses on your spine, back muscles, as well as major blood vessels, which can also lower blood flow around your body and to Baby.”
SAVE YOUR BACK Lying on your side is your safest bet. Besides, it’s more comfortable for you as your bump grows, says Dr Lim. Either side is fine, but sleeping on your left improves circulation, and gives nutrient-packed blood an easier route from your heart to the placenta to nourish your baby, he adds. He also recommends a firm mattress to better support your spine and muscles. For a more comfortable side-lying sleeping position:
● Keep your legs bent.
● Prop a pillow under your bump to relieve pressure and improve circulation.
● Keep a pillow or bolster between your knees for back support.
You sit with your legs crossed This can shift the pelvis out of alignment – especially if you have a preference for one side – and worsen back and hip pain, Dr Lim explains. Sitting for long hours without a break also strains your back muscles.
SAVE YOUR BACK Sit up straight or with your back slightly arched. Ideally, your legs should be uncrossed and slightly apart to accommodate your bump, advises Dr Lim. Be sure to get off your office chair and stand, walk and stretch regularly throughout the day.
Better still, incorporate exercise into your everyday routine. Regular workouts not only reduce lower back pain, but they also help you cope with fatigue, improve circulation, strengthen pelvic muscles, and prep the body for labour and delivery, says Gail from Physioactive.
Studies show that exercising during pregnancy is not harmful, provided the mum is healthy and the pregnancy is progressing without complications, she adds. “Most women can continue with their exercise routine, as long as it does not involve contact sports (like hockey or soccer) and has minimal risk of falling (avoid rollerblading, skiing and volleyball).”
The American College of Obstetricians and Gynecologists recommends that pregnant mums who do not have medical or pregnancy complications do at least 30 minutes of moderate exercise on most, if not all, days of the week.
But check with your doctor before you start an exercise programme. Stop immediately and seek medical attention if you feel unwell, Gail cautions.
When standing, you lean backwards all the time As you gain weight and your bump grows larger, your centre of gravity shifts. This can make you feel off -balance, says Gail. You may instinctively compensate by leaning back with your belly pushed forward while standing. The problem is, this poor standing posture places greater stress on certain areas of the spine, including your lower back and shoulders, Dr Lim warns.
SAVE YOUR BACK Avoid these bad posture positions: Leaning your head forward, hunching or rounding your shoulders, curving your spine and locking your knees, says Dr Lim. In a correct standing posture, your shoulders should be pulled back and your spine should look perfectly straight from behind, shares Dr Lim.
The belly and buttocks should also be tucked in, rather than protrude. Steer clear of flip-flops, high heels and flimsy footwear, which put pressure on your lower back.
Instead, choose shoes that provide good support for the arches of your feet, advises Gail. “When your feet are supported correctly, they improve alignment of the ankles, knees, hips and spine,” she says.
Tan Liang Sheng, senior podiatrist at National Healthcare Group Polyclinics, off ers these tips when shopping for shoes:
● Look for well-cushioned, supportive and low-heeled shoes with a heel height of less than an inch.
● The shoe toe box should be broad and wide enough for the feet. You should be able to wriggle your toes.
● An adjustable Velcro strap across the mid-foot provides more support and stability.
● Walk around the shop to test for fit and comfort.
AFTER YOU’VE DELIVERED
You bend over to carry Baby out of her cot To lift your little one up, you lock your knees and bend at the waist. Now, multiply the same action at least 10 times a day. Chances are, you’ll soon end up with a stiff back.
Incorrect lifting techniques don’t just strain your back muscles, they may also lead to joint or disc injury, causing pain and numbness in the buttocks and/or legs, warns Dr Lim.
SAVE YOUR BACK To avoid adding stress on your back and abdomen, lift Baby by gently tightening your lower abdominal muscles. Then, bend from your knees – not at the waist or back, says Gail.
Before you actually lift her up, ensure that she is kept close to your body, she adds. That lessens the strain of her weight on your back. But even the best lifting technique cannot save your back if you’re out of shape to begin with, adds Dr Lim.
“When you are unfit, you will not be strong enough to lift or carry a heavy load. Your baby will get heavier over time. How you lift and position your baby is important, but equally important are good lifestyle habits such as good posture and regular exercise (see Do the tilt),” he explains.
Gail suggests starting with gentle exercises like light stretching, walking or swimming about six to eight weeks after delivery. This is after you get the green light from your doctor to ensure you have no medical issues, abdominal separation or very weak pelvic floor muscles.
Avoid high-impact exercises for the time being – hormonal changes during pregnancy may still aff ect your joints for up to five months after birth, Gail explains. If you’re breastfeeding, your hormone levels will return to pre-pregnancy levels only after you’ve weaned Baby, she adds.
You slouch or hunch when feeding her You’re exhausted, sleepy and all you want to do is to get comfy while nursing or bottle-feeding Baby for the umpteenth time. Over time, slouching or hunching can cause back pain, either in the neck area or mid- to lower back, Gail warns. SAVE YOUR BACK Set up a “feeding station”, she suggests.
This is where you will do majority of your feeds. First, get a chair with a high back and armrests. Your knees should be slightly higher than your hips while seated, so use a small footstool if necessary.
Place a rolled up towel in the small of your back to support your back and prevent slouching. If you’re nursing, ensure that her chest and tummy are facing you. Then bring her to your breast, instead of hunching. Experiment with other comfortable breastfeeding positions with help from a lactation expert.
At bath time, use a changing table or place the bathtub on a stand or table. This allows you to stand rather than stoop or lean over, which can hurt your back, Gail explains.
Do the tilt
Strengthen your abdominal muscles and lower back with pelvic tilt exercises. Dr David Lim, director of Wellness for Life Chiropractic, goes through the steps, but remember to check with your doctor before you start any exercise after delivery.
1 Lie on your back on the floor. Your knees should be bent.
2 Flatten your back against the floor by tightening your abdominal muscles, and bending your pelvis up slightly.
3 Hold for up to 10 seconds.
4 Repeat five times. Work up to 10 to 20 repetitions.
