Month 7: Oh, my poor back!

Backache during pregnancy is almost to be expected, but this needn’t be so.

Your spine is a cleverly designed support system. Like the spine of a book it connects and holds the body together. Every muscle is directly or indirectly dependent on the spine in some way. When your back hurts, it affects many other parts of your body and can cause you to become tired and grumpy. Anxiety and stress frequently manifest in our backs. Coping with life becomes difficult, never mind dealing with the added stress of a pregnancy.

LET’S TAKE IT FROM THE TOP

The spine is not one straight rod but has natural curves, which act as springs or shock absorbers, as they absorb some of the impact of the body weight bearing down. Each part of the spine has its own characteristics and degree of mobility. Firstly, seven small vertebrae support the head and the neck. The top two allow us to rotate and nod our head.

Next are the 12 thoracic vertebrae to which the ribs are attached. There is not much movement here, as these protect the lungs and the heart. The spine curves outwards here and can become prone to hunching. There is a constant need to pull up and stand tall as far as this part of the back is concerned!

Below that, the five lumbar vertebrae carry the main weight of the body and are very mobile. There is a lot of stress and strain in this area, which is susceptible to pain and injury, and is most prone to disc problems. During pregnancy it can become exaggerated and strained.

CENTRE OF GRAVITY

Now that you understand the spine, you are able to understand why backache during pregnancy is more likely to occur. There is a natural tendency to sway back onto your heels as your centre of gravity moves. As your uterus and baby grow, they put pressure on the main supporters of the back, the abdominal muscles. If these are weak and give way, it will allow an exaggerated curve in the lumbar area, which means the natural curve will be more pronounced, and there will be more pressure in this area. Your pelvis is tipping forward and your buttocks are popping outward, exaggerating the slight figure S your spine usually has.

It can hurt across your shoulders because of the forward pull of your breasts and the poking forward of your chin. Your rib cage is under pressure from your slouching shoulders and chest, so breathing becomes more difficult. A weakened pelvic floor and short, tight hamstring muscles will also play their part in adding to the strain your back is taking. Mechanically, all this is happening, while hormonally other things are going on. The hormones are responsible for causing the strong ligaments that support all these bones and muscles to soften and loosen. Relaxin is the main culprit here, as it prepares the pelvis to relax and accommodate your growing baby, as well as open up a thoroughfare during labour and delivery. As well as adding to your backache woes, it can make you feel a little unsteady on your feet and a bit clumsy as you go about your normal daily activities.

BASIC MAINTENANCE

Maintaining a healthy back is easier than you think, and the rewards are great. This is not only essential during pregnancy but should be continued for life. The benefits are numerous to both body and mind. Consider these few points when thinking about back basics:

■ POSTURE. Bad posture not only gives you a pain in the neck (and back) but also affects breathing, joint pain, rib discomfort and circulation, and contributes to sore feet and fatigue. Bad posture means that your body is not stacked the way it should be, and some muscles are overstraining while others are too loose and relaxed.

■ EXERCISE. Second only to posture when treating and dealing with backache, exercise helps muscles retain their tone and elasticity, so that they fully support the spine. Strong abdominal muscles will work in harmony to further support your back. As a result, the lightness in the chest relieves the overworked lumbar spine and decreases breathlessness.

■ ENVIRONMENT. Check your environment to see that working surfaces, car seats, wash basins and cupboards are correctly placed and comfortable for you. Are your pillows and bed comfortable, and do they support you properly?

■ BODY AWARENESS. Be aware of anything that may aggravate your back. For example, do you hold the telephone in the crook of your neck? Do you drive with the window open or the airconditioner blowing on one side of your body? Do you slouch when you sit? Do you stand for long periods of time, and are your shoes comfortable?

Maintaining a healthy back is easier than you think, and the rewards are great.