Fertility + IVF Support, Women's Health

Backache in Pregnancy–Tips on How to Avoid it

During pregnancy, the ligaments in your body relax to help with giving birth. This can put a strain particularly on the joints of your lower back and pelvis, which results in backache. The extra weight of your growing baby and the increasing size of your lumbar curve in your lower back can also exacerbate this problem.

There are several things you can do to help prevent backache from happening, and to help you cope with an aching back if it does occur.

Some activities that may help ease your back pain include:

  1. Acupuncture may bring quick relief.(1)
  2. Hot packs/ heat lamps
  3. Make sure to eat foods that reduce inflammation (lots of fruit and vegetables)
  4. Avoid foods that may cause inflammation such as too much processed sugar, coffee, dairy, the nightshade family of vegetables, alcohol, etc.
  5. Massage
  6. Regular exercise such as pregnancy yoga, including walking
  7. Aqua aerobics

The daily tips listed here can help you protect your back

  • avoid lifting heavy objects over 12 kg (a little difficult if you have young children)
  • bend the knees and keep your back straight when lifting or picking up something from the floor (or get someone else do it or use a pick up stick)
  • move your feet when turning around to avoid twisting your spine
  • wear flat shoes with a small heel as these allow your weight to be evenly distributed
  • work at a surface high enough to prevent you stooping
  • try to balance the weight between two bags when carrying shopping (or get them delivered or ask for assistance from supermarket staff)
  • sit with your back straight and well supported
  • avoid standing or sitting for long periods
  • make sure you get enough rest, particularly later in pregnancy

References

1.Smith, C.A, Cochrane, S.2009 Does Acupuncture Have a Place as an Adjunct Treatment During Pregnancy? A Review of Randomized Controlled Trials and Systematic Review, Birth 36:3