During my first trimester, I felt lower back ache at night and everytime I woke up in the morning. I asked mr.google what would be the cause of these, and how could I prevent the pain. I found out that, it’s my growing uterus and hormonal changes that causes the back pain.
During pregnancy, uterus expands and its shifts your center of gravity and stretches out and weakens your abdominal muscles, changing your posture and putting a strain on your back. The extra weight you’re carrying means more work for your muscles and increased stress on your joints, which is why your back may feel worse at the end of the day.
In addition, hormonal changes in pregnancy loosen your joints and the ligaments that attach your pelvic bones to your spine. This can make you feel less stable and cause pain when you walk, stand, sit for long periods, roll over in bed, get out of a low chair or the tub, bend, or lift things.
If you go through a detailed research, you will find out a lot of ways on how to prevent back pain. Here are some common and simple ways in order to avoid back pain:
1. Start an exercise program to stretch and strengthen muscles that support the back and legs, including your abdominal muscles. Be careful to stretch gently because stretching too quickly or too much can put further strain on your joints, which have been made looser by pregnancy. Swimming is a great exercise option for pregnant women because it strengthens your abdominal and lower back muscles, and the buoyancy of the water takes the strain off your joints and ligaments. Pelvic tilts can also help. Don’t forget to consult with your health care provider before you start any exercise program.
2. Stand up straight. This gets harder to do as your body changes, but try to keep your bottom tucked in and your shoulders parallel with your ears. Pregnant women tend to slump their shoulders and arch their backs as their bellies grow, which puts more strain on the spine.
3. If you sit all day, be sure to sit up straight. Supporting your feet with a footstool can help prevent lumbar pain, as can using a small pillow called a lumbar roll behind your lower back. Take frequent breaks from sitting. Get up and walk around at least every hour or so.
4. It’s equally important to avoid standing for too long. If you need to stand all day, try to take a midday break and rest lying on your side while supporting your upper leg and abdomen with pillows.
5. Wear comfortable shoes and avoid high heels. As your belly grows and your balance shifts, high heels will throw your posture even more out of whack and increase your chances of stumbling and falling.
6. Always bend from your knees and lift things from a crouching position to minimize the stress on your back. This isn’t the time to risk throwing your back out, so let someone else lift heavy objects. Don’t reach for high objects, either, and try not to twist your back.
7. Take care when getting out of bed: Bend your legs at your knees and hips when you roll to the side, and use your arms to push yourself up as you dangle your lower legs over the side of the bed.
8. To get a good night’s rest, try sleeping on your side with one or both knees bent and a pillow between your legs. As your pregnancy advances, use another pillow or wedge to support your abdomen.
9. Listen to your body. If you find that a particular activity or exercise makes your back hurt, then avoid doing it!