Watch your back
25 November 2011
Straits Times
Lifting and carrying your growing bundle of joy will tax your spine and hips.
Backache is a common complaint during and after pregnancy (the latter is referred to as post-partum back pains).
Pregnancy-related back pain is the result of a combination of factors. When you are pregnant a few things happen.
First, your lower back becomes increasingly curved to accommodate your growing belly. This throws the spine and hips out of alignment.
Second, the growing uterus shifts your centre of gravity forward, adding pressure on the lower back.
Third, the abdominal muscles are stretched and strained, reducing support for your torso.
Your body also produces relaxin, a hormone which loosens your ligaments and joints. This weakens your pelvic region.
These conditions create a compromised and unsupported structure which has to do the work of carrying a heavy load.
After giving birth, you will spend an inordinate amount of time bending over to scoop up your baby. Such movements will exacerbate any pain that you may already suffer from.
Fortunately, such pain can be managed. However, it takes time and effort to strengthen weakened muscles and to properly align the pelvis and spine.
For starters, you should be mindful of how you bend and lift. Start your movement from the knees and not the back and support the lower spine by engaging your abs. Extend the spine consciously so you are not always hunched over.
We will spend more time on the correct lifting technique next week. This week, we focus on the extension of the spine and hips for postural alignment and to release tension which may have accumulated in the back muscles.
And, mums, try not to stand for too long. Whenever you can, prop your feet up to take the pressure off your lower back.
