Useful tips

  • Flatter, supportive shoes will be more comfortable and better for your posture.
  • Do not do too much housework in one go - spread it out over a few days or share the work with family or friends.
  • When ironing, have the board at waist height so that you do not have to stoop. Sit if possible.
  • Cooking - sit when possible to avoid prolonged standing.
  • Keep bags light and carry equal weights on each side.
  • Getting in/out of the car - sit first, keep your knees together and swing both legs into the car.
  • If you are taking iron tablets, try to drink a glass of orange juice or take a vitamin C tablet at the same time. This helps you absorb the iron better and make you less constipated.
  • Try and use the shallow supermarket trolleys when shopping, to avoid bending to reach the bottom of the trolley.
  • Do not lift anything you do not need to. Ask for help.
  • Try to avoid staying in one position for long periods of time, joints can stiffen up and become painful.

Further information

NHS Choices:

Patient Advice and Liaison Service (PALS)

PALS can provide information and support to patients and carers and will listen to your concerns, suggestions or queries. The services is available between 9am and 5pm. Tel: 0208 510 7315.

Email:

For information on the references used to produce this leaflet, please ring

020 8510 5302 or email

If you require this information in other languages, large print, audio or Braille please telephone the Patient Information Team on 208 510 5302.

Produced by: Women’s Health Physiotherapy

HomertonUniversityHospital NHS Foundation Trust

Homerton Row, London, E9 6SR

T020 8510 5555

W

Date produced: May 2014

Review date: May 2016

Back care for

pregnant women

Patient information

Women’s Health Physiotherapy

Services

Tel: 0208 510 7835

Incorporating hospital and community health

services, teaching and research

This booklet provides information about the causes of back and pelvic pain during pregnancy. It also contains advice, helpful tips and exercises that will help you manage your pain.

Why do women get back pain while pregnant?

Many changes to the body occur during pregnancy, and many women find this causes them pain.

  1. Stomach muscles− as your baby grows, these muscles will stretch, and one set of muscles separates at the front of your stomach to allow the bump to grow.
  1. Posture changes – as baby grows, your tummy muscles will stretch and you will find your back arches more. As your bump gets bigger, you will find that you are learning back more, which can cause back pain.
  1. Hormonal changes – relaxin is hormone that is released in early pregnancy to help soften ligaments and muscles so that baby has room to grow.

Lower tummy exercise

Thisexercise strengthens the tummy muscles that support the back. You can do it in any position.

Try pulling the lower tummy in towards your back bone. Imagine you were trying to put on a tight pair of trousers. Try and hold these muscles in gently whilst breathing normally.

Try to do this exercise whilst you are sitting or lying to begin with. When it gets stronger you can try doing it in standing and whilst you are lifting.

If these muscles are strong it can reduce the risk of having back pain.

Pelvic floor exercises

The pelvic floor muscles are a group of muscles underneath your pelvis, they act like a sling to support your back and pelvic joints and they control your bladder and bowel.

In pregnancy they are stretched and can weaken, so it is vital to exercise them during and after pregnancy to prevent incontinence or prolapse problems.

To do the exercise aim for a lifting or pulling up sensation from underneath your pelvis, as if you are trying to stop passing urine or wind.

Do 10 quick pull ups, relaxing well between each one.

Then do 10 slow holding squeezes, aim to hold each one for between five to ten seconds.

These should be done three to four times a day, every day. Sitting or lying positions are easier.

Exercises

These exercises can relieve back pain and help prevent it. You should try and do them every day, little and often.

Bottom squeezes

This can be done in standing, sitting, or lying down.Squeeze your buttocks together, hold for ten seconds and relax. Repeat this exercise ten times.

Cat exercise

This can be done on all fours.

Arch your back up as high as your can, looking downwards.

Dip your back down and lift your head at the same time.

Repeat 10 times, regularly.

Posture

Maintaining a good posture is important to minimise the risk of any further back pain.

Posture in sitting

Make sure your back is supported using pillows or cushions behind you.

You may need to roll a small towel up and place it in the small of your back instead.

Your feet should be flat on the floor. If they do not reach the floor, put a telephone directory or a block underneath your feet.

Posture in standing

Tighten your tummy muscles and tilt your pelvis backwards, tucking your bottom under, so that you flatten the small of your back.

Gently draw your shoulders backand down, taking a deepbreath to relax the neck muscles.

Do this regularly whenever you are standing.

Positions for sleeping

  • Try lying on your side with a pillow under your bump and a pillow between your knees and ankles.
  • If you want to, you can buy pregnancy pillows which will fit between your knees and under bump.
  • If you have a very firm mattress you may find it more comfortable to lie on top of a duvet. This will soften the bed. Alternatively put a pillow or soft towel under your hip.
  • If you are comfortable lying on your back make sure you put a number of pillows under your head, shoulders and upper back. This will prevent you from lying flat on your back and stop your blood pressure from dropping.
  • When you turn in bed, squeeze your bottom muscles, bend your knees and keep them together. Alternatively turn under by going on your hands and knees.

Getting in and out of bed

When you get out of bed, avoid doing a sit up, as this will be very difficult and will put more strain on the muscles at the front of your tummy.

Always keep your legs together, bend your knees and roll onto your side. Then use your arms to push up into a sitting position. To get back into bed do the reverse