In mid-pregnancy, when your uterus becomes heavier, your center of gravity changes, your posture changes and most women begin to lean backward which makes their back muscles work harder.
The abdominal muscles normally support the spine and play an important role in the health of the back. During pregnancy, these muscles become stretched and may weaken which makes you more prone to injury when you exercise.
Pregnancy hormones may contribute to back pain. To make your baby’s passage through your pelvis easier, a hormone relaxes the ligaments in the strong, weight-bearing joints in the pelvis. This loosening makes the joints more flexible, but it can cause back pain if the joints become too mobile.
- Wear low-heeled (but not flat) shoes with good arch support.
- Avoid lifting heavy objects.
- Do not bend over from the waist to pick things up—squat down, bend your knees, and keep your back straight.
- Sit in chairs with good back support, or use a small pillow behind the low part of your back.
- Try to sleep on your side with one or two pillows between your legs for support.
- Apply heat or cold to the painful area or massage it.
- Exercises for the back can help lessen backache. These exercises not only will help ease back pain but also will help prepare you for labor and delivery.
- Water exercise and walking are safe to do during pregnancy and are great for the back.
- Physiotherapy sessions help
- Visit your OB/GYN to rule out preterm labour or other conditions