Prevention of Lower Back Pain during Pregnancy

Although large numbers of pregnant women get back pain during pregnancy, there are some things that can be done to reduce the risk.

Comfortable Lying Positions

Lying down can be very uncomfortable and can lead to back pain during pregnancy. Finding a comfortable position is essential and can sometimes be achieved by lying on your side and using pillows under the tummy for support.

Lying with the legs supported by pillows (see below) may be good to try in the early stages of pregnancy but should be avoided in later stages as the pressure of the baby resting on major blood vessels in this position may be harmful.

 

Rolling over in bed

One of the major causes of sacroiliac joint dysfunction are actions that involve one leg and not the other. An example would be getting in and out of bed. 

To avoid straining the joints it is a good idea to:

• keep the knees pressed together and roll the whole body to one side
• raise the upper part of your body by pressing down with your arm
• swing the legs can together out of bed.
• This is reversed when you get into bed.

More examples can be found on this pregnancy and lower back pain page.

Sitting - make sure your posture is good

 

Similar principles apply here as they would for the general, non-pregnant population.  Ensure you maintain a correct sitting posture and use a lumbar roll to support the lower back when sitting.

 

Standing might hurt

Standing for long periods with an increase in the hollow in the lower back can cause problems. Try to avoid prolonged periods of standing if at all possible. If it can’t be avoided take frequent breaks to change the position of your spine. If you can try standing with a foot on a block and make sure that any work surfaces and units are at the right height.

Day to day advice

• Try to avoid doing anything for too long
  
  
• Try and avoid repetitive lifting and bending
  
  
• Don’t carry heavy things for long distances.
  
  
• Avoid twisting movements, especially if you are carrying something.
  
  
• Where possible use your knees when picking something off the floor, instead of bending your spine forwards.
  
  
• Keep objects close to you, avoid reaching too far away from your feet e.g. keep the vacuum cleaner closer to you.

Lower Back Pain Toolkit Home Page

Pregnancy Back Pain Overview

 

14-Dec-2012