Managing Back Pain During Pregnancy: Effective Tips and Strategies

How can you stay comfortable and pain-free as your baby grows? Today on Parenting Powerhouse, we're tackling one of the most common pregnancy complaints: backache. I'm Carey, and in this episode, we'll uncover why back pain happens during pregnancy and share essential strategies to manage and prevent it. From understanding how your growing belly shifts your centre of gravity to learning the impact of hormones like relaxin, we delve into the root causes of discomfort. Hear our advice on maintaining good posture, incorporating gentle exercises like swimming and prenatal yoga, and making small but significant adjustments to your daily movements.

You might be surprised by how much your sleep and footwear choices can affect your back health. We'll guide you on selecting a supportive mattress and demonstrate the best sleeping positions to keep your spine aligned. Discover the benefits of proper footwear, heat and cold therapy, and gentle stretching to ease tension and improve flexibility. If you're struggling with persistent or severe back pain, a prenatal massage could be the answer. Tune in to gain valuable insights and practical tips to help you stay comfortable and enjoy your pregnancy journey with less pain.

Thank you for listening to Parenting Genie Podcast. For more parenting information, visit our website https://parentinggenie.com.au. or follow us on Facebook, Instagram, YouTube, LinkedIn and Twitter @parentinggenie.
We value your feedback, so please feel free to reach out to us via email at admin@parentinggenie.com.au.

Transcript

Carey Donohoe: 0:01

Hi everyone. Today's podcast is titled Managing I'm Carey, and in today's episode, we're tackling one of the most common pregnancy complaints: backache. During Pregnancy. Hello and welcome to Parenting Powerhouse, brought to you by Parenting Genie. Back pain can often sneak up on you during pregnancy as your baby grows. But don't worry, there are ways to manage and prevent it. So let's dive into why backache happens during pregnancy and what you can do to find some relief. First, let's understand the why behind those backaches During pregnancy, your body undergoes significant changes that can affect your posture, balance and even the way you move.

Carey Donohoe: 0:50

One of the main culprits is your growing belly, which shifts your centre of gravity forward, putting extra strain on your back muscles as they work harder to keep you upright. On top of that, pregnancy hormones like relaxin loosen the ligaments in your joints, especially around your pelvis, to prepare your body for childbirth. While this flexibility is important for labour, it can also lead to instability and discomfort in your back. So what can you do about it? The good news is that there are several strategies you can implement to help ease the strain on your back and prevent further discomfort. Let's start with something simple but incredibly effective posture. Good posture is essential for reducing the strain on your back when standing, focus on keeping your shoulders back and your chin tucked. This will help distribute your weight more evenly and reduce the pressure on your lower back. When sitting, use a lumbar support pillow to help maintain the natural curve in your lower back. Avoid slumping or leaning forward for extended periods. This can only exacerbate the issue.

Carey Donohoe: 2:13

Next up is exercise. You might be wondering if exercise is safe during pregnancy, and for most women, the answer is yes. Regular, gentle exercise can be one of the best ways to keep your back strong and your muscles flexible. Activities like swimming, walking and prenatal yoga are excellent options that can help strengthen your core and back muscles, which, in turn, helps reduce pain. Swimming, in particular, is terrific because the buoyancy of the water supports your weight, allowing you to exercise without straining your joints. Before starting any new exercise routine, always check with your healthcare provider to ensure it's safe for you.

Carey Donohoe: 2:59

Now let's talk about sleep, another major factor in managing back pain. A supportive mattress is crucial during pregnancy. If your mattress is too soft, it might not provide the support your body needs, leading to discomfort and poor sleep. If you're not in the market for a new mattress, a firm mattress topper can help add some much needed support. When sleeping, try to lie on your side, preferably your left side, with a pillow between your knees. This helps keep your spine aligned and can relieve pressure on your lower back.

Carey Donohoe: 3:38

Another thing to be mindful of is how you move throughout the day. Minor adjustments to how you perform daily tasks can significantly reduce back pain. For example, always bend your knees, not your waist, when lifting objects. This helps keep the strain off your back and uses your stronger leg muscles to lift instead. Avoid twisting your torso when lifting or reaching for things and if you need to pick something up from the floor, squat down instead of bending over.

Carey Donohoe: 4:12

Footwear also plays a significant role in your back health. You might be tempted to wear high heels, but it's best to stick to low heeled shoes with good arch support. During pregnancy, shoes with a low heel help maintain better alignment and balance, reducing the pressure on your back. Save the stilettos for after pregnancy. In addition to these preventative measures, heat and cold therapy can provide immediate relief when dealing with back pain. A warm bath or heating pad can help relax tense muscles and soothe discomfort. On the flip side, if you're experiencing inflammation, ice packs might be more beneficial. Make sure to alternate between heat and cold as needed, and don't apply heat or ice directly to your skin.

Carey Donohoe: 5:07

Stretching is another powerful tool for relieving back pain. Gentle stretches, particularly for your lower back and hamstrings, can help release tension and improve flexibility. Just be sure to go slow and listen to your body. You can also work with a prenatal fitness expert to ensure you're doing safe, effective stretches for pregnancy. Finally, consider getting a prenatal massage if your back pain is persistent or severe. Massage can be incredibly soothing and help release muscle tension. If your partner is willing, you can teach them some basic massage techniques to help relieve pain at home, or treat yourself to a session with a professional massage therapist. Make sure they're certified in prenatal massage so they can adjust their techniques to meet your needs safely.

Carey Donohoe: 6:04

If your back pain is accompanied by other symptoms like fever, bleeding or difficulty walking, you must contact your healthcare provider immediately. They may want to rule out any underlying complications and provide additional treatments if necessary. Remember, every pregnancy is different. What works for one person might not work for the other. Be patient with yourself and don't hesitate to try other methods until you find what works for you.

Carey Donohoe: 6:35

That's all for today's episode on managing backache during pregnancy. I hope these tips help you feel more comfortable and prepared to tackle any discomfort that comes your way. In our next episode, we'll discuss what to expect in the third trimester, so be sure to tune in for that one. And before I go, if you are ever feeling unsure about anything during your pregnancy, remember that Parenting Genie is here to help. We offer parenting live expert, 24-7 services where you can connect instantly with a maternal child health nurse for real-time advice and support. Whether you have a question about pregnancy, back pain or anything related to parenting, we're here to help whenever needed. For more tips and insights, visit our website at parentinggeniecomau. We also have Genie Chat, which provides instant parenting answers from pregnancy to raising a five-year-old. Until next time, take care of yourself and have a happy day.