Pregnancy is an exciting time, however it is also a time where many women experience pain and discomfort due to changes in their body. The most common of this pain is in the back and pelvis. These pains can become frustrating and can make even the simplest of tasks feel like a challenge. Though, there is hope, and a few simple stretches and modifications to daily life can help to relive this pain.
Thoracic and Lumbar Pain
These kinds of pains are the most common in women who have had experience with back pain prior to pregnancy. Thoracic pain is felt across the mid to upper back and lumbar pain exists in the mid to lower back. Both of these pains feel worse when bending, twisting and lifting and are often described as a stiff feeling.
These pains are often felt in the later stages of pregnancy and the most common cause is the added weight of the baby bump. Despite this discomfort, a few small tips can hep ease and potentially eradicate the pain during pregnancy.
Improving back mobility and strength
Building strength in the back means that it will be able to support more weight. This can be achieved through some simple core exercises and back exercises, however it is important to consult a doctor or physiotherapist to know which techniques are best for you. Through these exercises, the mobility of the back will be improved. This decreases the chance of pulling muscles and hence significantly reduces the chance of experiencing back pain.
Modifying Lifting Technique
With the added weight of the baby bump, lifting objects can become quite difficult. Ensure that you are using the correct lifting technique by bending down and lifting with a straight back. This can effectively reduce the chance of injury and strain. However, when pregnant, it is also important to know your limits. When lifting objects ensure to lighten loads and ask for help when necessary to prevent the risk of short and long term injury.
For those that do not have a history in back pain, pain in the lower back and hips may indicate pelvic griddle pain. Pelvic griddle pain is experienced differently across different women and there is specific cause. However it is believed that a loss of stability in the pelvis due to looseness is a likely cause. This pain can worsen during pregnancy. This means that the earlier it is detected, the better the benefits of treatment will be.
It is important to strengthen the pelvic muscles and reduce activities that may cause further pain. This can be achieved through;
Minimize activities that place the body in an asymmetric position such as standing o one side or walking upstairs.
Walk with smaller steps
Keeping your knees together when laying on one side and when standing up
Partake in exercises that keep an even weight on each side of the body.
Physiotherapy is a great asset to easing the regular pains felt during pregnancy. It can also provide insight into appropriate exercises and stretches to build strength and mobility during pregnancy. Here at Bankstown Physiotherapy our physiotherapist Clare specialises in women's health. She has extensive skills in treating women with pregnancy pains. If you are interested, or would like to know more, contact us at 9793 3119 or visit our website.