Over to you
As your bump takes shape, you'll probably be feeling relieved that you look more like you're pregnant and less like you've been over-indulging! But as your pregnancy progresses and the weight of your baby and belly pulls you forward, you may be arching your back - or developing a John Wayne waddle - to compensate, without realising you're doing so.
Backache is a common complaint during pregnancy, so maintaining good posture is essential. Low impact exercises such as swimming, yoga or walking will all help to strengthen muscles, and some stretching exercises will even help to relieve back pain. Look out for ante-natal exercises classes in your area or talk to your midwife for more advice.
Another common complaint around this stage is rib pain. Caused by your uterus pushing your diaphragm and internal organs upwards, and sometimes by your baby taking a well aimed kick, it can be excruciating and make sitting, lying down - or even breathing - difficult at times. Again, stretches will help and paracetamol is safe to take if the pain is unbearable.
In the know
Relieve your back
Back pain comes in many forms in pregnancy. It can be achy, sharp or shooting and in the upper back, lower back or crosswise. Caused mainly by the hormone relaxin softening and stretching your ligaments, weight gain and changes in balance during the last half of pregnancy can also make your muscles feel the strain.
Most back pain can be helped and even prevented with proper posture. Maintaining good alignment is key so whenever you get a chance, check your posture in a mirror. Lengthen and straighten your spine from your neck to your tailbone - stretch yourself upward as though your head were being pulled by a string while keeping your shoulders straight and even. Next, tuck in your bottom, drop and hold back your shoulders, then pull your stomach muscles inward so that the weight of your baby is supported.
Practical backache aids
Don't put up with pregnancy back pain - take practical measures to strengthen your back muscles and help reduce your discomfort, like:
Yoga Prenatal yoga is a good way to learn how to move with proper alignment. Find a class in your area that has a teacher with specific antenatal teaching experience.
Good sitting posture Practice sitting with proper alignment, especially if you're at a desk all day. Bring in a small, firm cushion to tuck into the small of your back, and try propping your feet up with a foot rest to keep your ankles from swelling.
Comfortable computing If you work in an office, make sure that your computer screen is level with your line of vision and you face the screen at a direct and natural angle so that you're not craning forward or straining your back.
Back support while driving If you spend a lot of time in the car, a beaded "cabbie" seat cushion with back support can give you a continuous rolling massage.
Good shoes Make sure your shoes fit well and offer arch support. High heels can increase the pressure on your knees and joints, and also make you more likely to fall.
Lift correctly Avoid lifting or carrying heavy objects to prevent ligament strain. If you have to lift something, bend from your knees and keep your back as straight as possible.
Stretching like a cat Ease off tension with a cat stretch in a hands-and knees position, or straighten your back by pressing it against the wall as if sitting in an imaginary chair.
An exercise ball At home, sit on an exercise ball instead of slouching on the couch to watch television. This will take strain off your back and pelvis while promoting flexibility in your hip ligaments.
Water therapy Swimming takes pressure off your spine and ligaments. It can also give you more flexibility, strength and endurance for efficient labour and recovery.
Soaking After a long day, a nice hot bath can also be your back's best friend. However, during the first trimester you should avoid soaking in water above 102 degrees.
Sleeping positions If you sleep on your side, prop up your top leg with pillows so that your top hip and knee are even. Use a firm pillow to support the curve of your neck.
Massage Antenatal massage can offer great relief. Ask your midwife or antenatal instructor, friends and colleagues for recommendations.
Special belly support Support ‘belly bras’ are designed to help redistribute pressure on specific areas of your back to a wider area. Make sure you buy one that's specifically designed for use during pregnancy, as opposed to a weight lifting belt.
