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.

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Episode Transcript

Carey Donohoe (00:01):
Hi everyone.
Today's podcast is titledManaging I'm Carey, and in
today's episode, we're tacklingone of the most common pregnancy

complaints (00:06):
backache.
During Pregnancy.
Hello and welcome to ParentingPowerhouse, brought to you by
Parenting Genie.
Back pain can often sneak upon you during pregnancy as your
baby grows.
But don't worry, there are waysto manage and prevent it.

(00:29):
So let's dive into why backachehappens during pregnancy and
what you can do to find somerelief.
First, let's understand the whybehind those backaches During
pregnancy, your body undergoessignificant changes that can
affect your posture, balance andeven the way you move.

(00:50):
One of the main culprits is yourgrowing belly, which shifts
your centre of gravity forward,putting extra strain on your
back muscles as they work harderto keep you upright.
On top of that, pregnancyhormones like relaxin loosen the
ligaments in your joints,especially around your pelvis,

(01:10):
to prepare your body forchildbirth.
While this flexibility isimportant for labour, it can
also lead to instability anddiscomfort in your back.
So what can you do about it?
The good news is that there areseveral strategies you can
implement to help ease thestrain on your back and prevent

(01:33):
further discomfort.
Let's start with somethingsimple but incredibly effective
posture.
Good posture is essential forreducing the strain on your back
when standing, focus on keepingyour shoulders back and your
chin tucked.
This will help distribute yourweight more evenly and reduce

(01:56):
the pressure on your lower back.
When sitting, use a lumbarsupport pillow to help maintain
the natural curve in your lowerback.
Avoid slumping or leaningforward for extended periods.
This can only exacerbate theissue.
Next up is exercise.
You might be wondering ifexercise is safe during

(02:18):
pregnancy, and for most women,the answer is yes.
Regular, gentle exercise can beone of the best ways to keep
your back strong and yourmuscles flexible.
Activities like swimming,walking and prenatal yoga are
excellent options that can helpstrengthen your core and back
muscles, which, in turn, helpsreduce pain.

(02:40):
Swimming, in particular, isterrific because the buoyancy of
the water supports your weight,allowing you to exercise
without straining your joints.
Before starting any newexercise routine, always check
with your healthcare provider toensure it's safe for you.
Now let's talk about sleep,another major factor in managing

(03:03):
back pain.
A supportive mattress iscrucial during pregnancy.
If your mattress is too soft,it might not provide the support
your body needs, leading todiscomfort and poor sleep.
If you're not in the market fora new mattress, a firm mattress
topper can help add some muchneeded support.

(03:24):
When sleeping, try to lie onyour side, preferably your left
side, with a pillow between yourknees.
This helps keep your spinealigned and can relieve pressure
on your lower back.
Another thing to be mindful ofis how you move throughout the
day.
Minor adjustments to how youperform daily tasks can

(03:46):
significantly reduce back pain.
For example, always bend yourknees, not your waist, when
lifting objects.
This helps keep the strain offyour back and uses your stronger
leg muscles to lift instead.
Avoid twisting your torso whenlifting or reaching for things
and if you need to picksomething up from the floor,

(04:09):
squat down instead of bendingover.
Footwear also plays asignificant role in your back
health.
You might be tempted to wearhigh heels, but it's best to
stick to low heeled shoes withgood arch support.
During pregnancy, shoes with alow heel help maintain better

(04:29):
alignment and balance, reducingthe pressure on your back.
Save the stilettos for afterpregnancy.
In addition to thesepreventative measures, heat and
cold therapy can provideimmediate relief when dealing
with back pain.
A warm bath or heating pad canhelp relax tense muscles and

(04:50):
soothe discomfort.
On the flip side, if you'reexperiencing inflammation, ice
packs might be more beneficial.
Make sure to alternate betweenheat and cold as needed, and
don't apply heat or ice directlyto your skin.
Stretching is another powerfultool for relieving back pain.

(05:12):
Gentle stretches, particularlyfor your lower back and
hamstrings, can help releasetension and improve flexibility.
Just be sure to go slow andlisten to your body.
You can also work with aprenatal fitness expert to
ensure you're doing safe,effective stretches for
pregnancy.
Finally, consider getting aprenatal massage if your back

(05:37):
pain is persistent or severe.
Massage can be incrediblysoothing and help release muscle
tension.
If your partner is willing, youcan teach them some basic
massage techniques to helprelieve pain at home, or treat
yourself to a session with aprofessional massage therapist.
Make sure they're certified inprenatal massage so they can

(06:00):
adjust their techniques to meetyour needs safely.
If your back pain is accompaniedby other symptoms like fever,
bleeding or difficulty walking,you must contact your healthcare
provider immediately.
They may want to rule out anyunderlying complications and
provide additional treatments ifnecessary.
Remember, every pregnancy isdifferent.

(06:23):
What works for one person mightnot work for the other.
Be patient with yourself anddon't hesitate to try other
methods until you find whatworks for you.
That's all for today's episodeon managing backache during
pregnancy.
I hope these tips help you feelmore comfortable and prepared

(06:43):
to tackle any discomfort thatcomes your way.
In our next episode, we'lldiscuss what to expect in the
third trimester, so be sure totune in for that one.
And before I go, if you areever feeling unsure about
anything during your pregnancy,remember that Parenting Genie is

(07:03):
here to help.
We offer parenting live expert,24-7 services where you can
connect instantly with amaternal child health nurse for
real-time advice and support.
Whether you have a questionabout pregnancy, back pain or
anything related to parenting,we're here to help whenever
needed.
For more tips and insights,visit our website at

(07:28):
parentinggeniecomau.
We also have Genie Chat, whichprovides instant parenting
answers from pregnancy toraising a five-year-old.
Until next time, take care ofyourself and have a happy day.