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Week by Week

Ask A Childbirth Educator
Questions and Answer

Q. Is lower back pain/or overall back pain normal in first trimester?

A. Back pain is a very common discomfort throughout pregnancy for various reasons. Women may experience it at different times and to different degrees. Upper back pain can occur as a result of the change in your breast size. Making sure you wear a properly fitted bra can help ease the aching. Lower back pain tends to worsen throughout pregnancy. It is caused by the changes in posture from the increasing weight of the uterus. It can also be caused by weak abdominal muscles. Women who have had children before and have not regained their muscle tone before the current pregnancy, tend to have more lower back pain throughout the pregnancy than a first-time mother. One thing to also keep in mind is to watch your body mechanics. You may be straining your back without realizing it.

• Try stooping instead of bending over to pick something up.
• Avoid high heels.
• Take frequent rests when you must sit or stand for a prolonged period.
• Maintain good posture.

These measures will help reduce the strain on your back.

One of my favorite exercises for back pain in pregnancy is the pelvic tilt. (or pelvic rock, or angry cat exercise, or cat-cow exercise.) Whatever name you know it by, it can be a help. Pelvic tilting can help strengthen the lower back muscles and ease back pain. To do the exercise, get on your hands and knees and slowly arch your back like an angry cat, titling your pelvis. Hold for a moment then relax your back to a normal position. As you become used to this exercise you can do it while laying down (by pressing your lower back into the floor and then relaxing) or standing up as well.

Karen Klimsak-Ungar, CCE has been a certified childbirth educator for Birth Works® since 1996. She is currently Managing Editor for the Birth Works newsletter, sits on the Birth Works Board of Directors, and serves on their National Trainee Review Committee. A happily married mother of two, she also continues to teach Birth Works classes as well as private classes.

Karen will answer your questions on fertility, pregnancy, birth, breastfeeding and babies. Her advice does not take the place of your practitioner. Personal answers will not always be possible.