Backache

During pregnancy your ligaments become softer and stretch, to prepare you for labour. This can put a strain on the joints of your lower back and pelvis, which can cause backache. The pelvis is the large bony frame at the lower end of the spine, to which your legs are attached. Its floor is muscular and holds the uterus, urinary bladder, fallopian tubes, ovaries and rectum (lower part of the large intestine extending to the anal canal).

As the baby grows, the hollow in your lower back may increase, causing your posture to change and resulting in a backache.

Backache in pregnancy is as a result of the natural changes occurring in your body, tasks you do, how you do them, things you wear and other conditions such as wearing high heels or sleeping on a mattress that is too soft. A firm mattress can help to prevent and relieve backache. Here are some tips to help you avoid and minimise backaches:

• Do not lift heavy objects
• Bend your knees and keep your back straight when lifting or picking something from the floor
• If you have to carry something heavy, hold it close to your body
•  Move your feet when turning around, to avoid twisting your spine
• Wear low-heeled shoes, as these allow your weight to be evenly distributed
• Work on a surface high enough to prevent you from stooping
• Try to balance the weight between two baskets, if you are carrying shopping
• Sit with your back straight, and well supported
• If your mattress is soft, a piece of hardboard under its length will make it firmer
• Massage can also help. Make sure you get enough rest, particularly in late pregnancy.

Consult your physiotherapist should you develop a backache, and the above tips do not seem to help.

If during or after birth you have pain in the hips, groin, lower abdomen and inner thighs, and have difficulty walking or climbing stairs you should inform your doctor or midwife. This may be due to a gap in a joint in the pelvis. The gap occurs naturally during pregnancy to prepare for the baby’s head to pass through during birth. Sometimes the gap fails to close up after the delivery. This condition is known as symphysis pubic dysfunction. It affects very few women but early diagnosis and appropriate treatment will help to minimise pain and avoid long-term discomfort.

If your backache is very painful, inform your doctor or midwife. They will refer you to an obstetric physiotherapist at your hospital. Physiotherapy is treatment of disease, injury or deformity by physical methods such as massage and exercise. A physiotherapist will assess your specific problem, advise you and suggest appropriate exercises.

Exercise during your pregnancy is essential to stimulate the growth of the baby, and keep you active. It helps get rid of toxic substances which build up stress in your body. This stress may have adverse effects on your pregnancy, and can cause the foetus to be born prematurely or to have retarded growth. Stress may even cause a miscarriage.

Although you may not feel like engaging in serious exercise, especially in the first trimester of your pregnancy, most women benefit greatly from exercising throughout their pregnancy. But during that time you’ll need to make a few adjustments to your normal exercise routine. The level of exercise recommended by your doctor or fitness advisor will depend, to a certain extent, on your level of pre-pregnancy fitness.

Why Exercise During Pregnancy?

Exercise is beneficial to both you and your baby. It can help you feel better, increase your sense of being in control and boost your energy levels. It is advisable, however, that you consult your healthcare provider before you commence an exercise regime because inappropriate exercise can also be harmful. The doctor will also determine whether you have any complications which need special exercise.

What appropriate exercise can do

•  Relieves backache, and improve your posture by strengthening
  and toning muscles in your back, bottom and thighs
• Reduces constipation by accelerating bowel movement
• Minimises wear and tear on your joints, which loosen during pregnancy because of normal hormonal changes, by activating the lubricating synovial fluid in your joints
•  Helps release naturally occurring chemicals in your brain, that make you feel better. It helps you look better too by increasing blood flow to your skin and giving you a healthy glow
• Relieves the stress and anxiety, that might make you restless at night
• Makes your heart fit, and gives you control over your breathing- which helps you manage pain during labour and delivery. In the event of a lengthy labour, increased endurance can be of great help
• Greatly eases labour and delivery because your muscles are strong

If you maintained exercise during pregnancy, regaining your pre-pregnancy shape will be easier since you’ll gain less fat. Don’t expect or try to lose weight by exercising while you are pregnant. The goal of exercising during pregnancy, is to maintain fitness levels throughout your pregnancy.

END: PG4/22