Yup - completely normal

They're killing me!

Unfortunately back pain during pregnancy is a common problem. There are a number of physical reasons for back pain in pregnancy, some of which include:

pregnancy hormones soften ligaments causing joints to move more than usual. In some cases the ligaments can be strained.

postural problems caused by the growing uterus.

position of baby (particularly towards the end of pregnancy) can compress nerves and cause back pain.

You need not put up with back pain. There are a number of positive steps you can do to help reduce and sometimes eliminate the problem. Firstly it’s important to understand your body’s changes during pregnancy. Then you can implement some simple strategies to manage the problem.

Good posture is very important. Avoid slouching wherever possible. To avoid slouching when sitting – place a rolled up towel or a lumbar cushion behind the lower part of your back. If your lounge chair causes you to slouch – prop yourself up with pillows. Other tips for proper posture include: keeping your shoulders slightly up and back, keep your chin up, your head should be centred over your shoulders, concentrate on using your abdominal muscles to slightly flatten your arch in your back (avoid exaggerating the arch in your back) and keep your knees lightly bent. Avoid high heal shoes.

Sitting straight up after you have been lying down can cause strain on your lower back. Some women find that by sitting up using the correct technique, they can eliminate back pain. When you are laying down simply roll on your side and use your arms to push yourself up. You may need to have your midwife or doctor show you this technique.

Exercise is also important. Strong abdominal muscles reduce the possibility of back pain significantly. Ask your midwife or doctor about appropriate abdominal exercises in pregnancy. If you are a member of a gym, ask a qualified instructor. Walking is a great exercise – a daily walk of 20 to 30 minutes can really help.

You also need to rest. Your need to rest will increase as the pregnancy advances. When sleeping at night, try sleeping on your side. A pillow between your knees will help. Some women purchase a body pillow to provide additional support. Though an extra pillow under your growing tummy will do just as well as the pregnancy progresses.

Thats very normal. Aw im sorry I hope you start feeling better!

<3
gaby

Yeah its common to have back pain.. Get well soon sweetie!!!

Very normal hun. Sorry! Pain is a big part of it! Lol

What can I do to avoid back pain?

• stand up straight. This gets harder to do as your body changes, but try to keep your bottom tucked in and your shoulders back. Pregnant women tend to slump their shoulders and arch their backs as their bellies grow, which puts more strain on the spine.

• early in pregnancy, start an exercise program that includes stretches to strengthen and stretch muscles that support the back and legs, including your abdominal muscles. Don't worry if you're well past your first trimester — you can start a simple stretching routine at any time. Just be careful to stretch gently because over-stretching can put further strain on your joints made looser by pregnancy. Swimming is a great choice for pregnant women because it strengthens your abdominal and lower back muscles, and the buoyancy of the water takes the strain off your joints and ligaments. Pelvic tilts can also help (see below).

• if you sit all day, be sure to sit up straight. Keeping your feet slightly raised off the floor on a footstool or other low object can help prevent lumbar pain, as can using a small pillow called a lumbar roll to support your back. Don't sit for long periods. Get up and walk around the office or step outside for a break at least every hour or so. It's equally important to avoid standing for too long. If you possibly can, take a midday break and rest lying on your side for a bit while supporting your upper leg and abdomen with pillows.

• wear comfortable shoes and avoid high heels. As your belly grows and your balance shifts, a pair of high heels will throw your posture even more out of whack than it already is, and increase your chances of stumbling and falling.

• always bend from your knees and lift objects and children from a crouching position to minimize the stress on your back. This isn't the time to risk throwing your back out completely, so let someone else lift heavy objects. It's also best to evenly divide up the weight of things you have to carry — a shopping bag in each hand with half the weight is much better than the uneven stress on your back that results from carrying one. Don't reach for high objects, either, and try not to twist your back.

• take care when getting out of bed: bend your legs at your knees and hips when you roll to the side, and use your arms to push yourself up as you dangle your lower legs over the side of the bed.

• to get a good night's rest, try sleeping on your side with a pillow between your legs and — as your pregnancy advances — another one supporting your abdomen, or use an adjustable pregnancy wedge to support your back and abdomen.

• listen to your body. If you find that a particular activity or exercise makes your back hurt, then avoid doing it!

What can I do to get relief?
Start by taking it easier and soaking in a warm bath. A hot pack on the affected area can work wonders, too. (try a cold pack if heat doesn't work for you.) relaxation techniques may help you cope with the discomfort and may be especially useful at bedtime if your back pain is just one more thing that makes it hard to get to sleep. And if those do-it-yourself tactics don't work, a massage by a trained therapist can relax strained muscles.

Avoid activities (like vacuuming and mopping!) that require you to bend and twist at the same time. If there's no one else to do these chores, move your whole body rather than twisting or overreaching to get to out-of-the-way spots.

If you have posterior pelvic pain, try to limit activities like stair climbing that may make the pain worse, and avoid exercise that requires extreme movements of your hips or spine. If you sit for long periods, try to use an adjustable chair and slightly tip the front downward. And talk to your caregiver about using a "sacral belt" — for some women it seems to help lessen the pain when walking (though for others it doesn't help at all, and for a few it may even increase pain).

Exercise can also help, but avoid any high-impact activities, over-stretching, and, of course, anything that hurts. For lumbar pain, try doing pelvic tilts, which can ease back pain by stretching your muscles and, over time, by strengthening them as well. Here's how:

• get down on your hands and knees, arms shoulder-width apart and knees hip-width apart, keeping your arms straight.

• tighten your abdominal muscles and tuck your buttocks under and round your back, breathing in.

• relax your back into a neutral position, and breathe out.

• repeat at your own pace.


Kristin

Yeah its normal and it sucks too huh hun? Dude my neck and feet are gunna die!!!!