Galway Advertiser 2006/2006_07_20/GA_2007_E1_016.pdf 

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16

Galway Advertiser

July 20 2006

NEWS

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FASHION

BEAUTY

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H E A LT H

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LIFE

MARY O'CONNOR Reducing the risk of backache in pregnancy
If you've never had backache, count yourself lucky. Eight out of 10 people suffer from it at least once in their lives. It is the reason why many people visit their doctor and take time off work. It is one of the most common complaints in pregnancy and can even persist after delivery. Occasionally, back pain follows an epidural anaesthetic. The increase in weight during pregnancy can cause back strain which is often exacerbated by poor posture. But you can keep discomfort to the minimum by not putting on too much weight while pregnant and by keeping active. Walking, swimming, and aquarobics are the best exercises. Backache can be especially painful in the latter stages of pregnancy when the ligaments and joints start to relax as the body prepares to give birth. After your baby is born, your spine is particularly vulnerable to back problems and because so much baby care involves bending and lifting, it is easy to cause problems if you're not careful. Some of the things you do with and for your baby can lead to or add to back pain, if done awkwardly or incorrectly. Using your back properly will help to reduce strain. Our spines are incredibly complex - with 110 tiny joints and are under constant pressure 24 hours a day. Carrying a baby, shopping, spending too long sitting down, or even shifting awkwardly in bed can push bones out of joint, put muscles into spasm or pull a ligament. Back pain can cause difficulties in other parts of the body too. When the sciatic nerve is involved, there can be pain in the affected leg. Experts say more than half of women suffer from back pain. Many say the main triggers are cleaning, shopping, poor posture, and looking after children. When you first have an attack, visit your doctor to establish the cause. Lower back pain may come from your bladder, kidneys, uterus or hip-joint. Remember, backache can be due to a displaced uterus after childbirth so it is important for new mums to attend their post-natal examinations.
Housework can be unappealing at the best of times and pregnancy does not put an extra gloss on it. Try to sit down as much as possible, literally to take the weight off your feet

mothers. The seat height should be such that your feet are firmly on the ground when sitting down with your knees slightly bent * When you are sitting down watching television or relaxing, avoid the urge to slouch. Sitting up straight is better for your back * Sitting cross-legged on the floor can be very comfortable too and is an excellent way of naturally straightening your spine

Lifting
* Lifting the wrong way can cause backache. Always stand close to the object, squat down, get a firm grip and raise smoothly by stretching the knees and keeping the spine straight * Check that working surfaces are high enough so you avoid bending * When carrying bags, make sure the weight is evenly distributed * Many women tend to carry everything but the kitchen sink in their shoulder bags. Abandon those cavernous sacks and opt for a smaller bag, ideally with the strap running diagonally over the body. It is a good idea to swap the shoulder you carry your handbag on, too * Avoid lifting heavy furniture, if at all possible. If you must lift something heavy, bend from the knees and keep your back straight. Do not bend over

Doing housework
* Housework can be unappealing at the best of times and pregnancy does not put an extra gloss on it. Try to sit down as much as possible, literally to take the weight off your feet * If it is not convenient to sit down while ironing, you could try standing at the ironing board with one foot raised on a low stool * Do not get over zealous and work till dawn because you'll feel the strain next day * When vacuuming, do not aim to vacuum the whole house in one go. Take it easy, listen to your body, and stop before your muscles begin to ache * Bend your knees at the wash-hand basin, especially when leaning over to clean it or to rinse your teeth * Use long-handled sponge mops to clean the bath and if you really must dust, stand on steps to get at high surfaces * Sit down to do the vegetables and keep your back as straight as possible

Muscle weakness
A lot of back pain also comes from muscle weakness, muscle tightness, and joint problems which do not always show up on an x-ray. Experts advice acute back pain sufferers to rest for just a couple of days, then get active again. Remember, long bed rest weakens the muscles. Try to incorporate a short walk into your daily routine because walking reduces stress on your lumbar spine. Up to 90 per cent of back pain cases are usually resolved sufficiently within six weeks, regardless of the type of treatment. Muscle strains or sprains in the back usually subside after a few days and heal naturally by themselves. If you are pregnant or breastfeeding, do not be tempted to take painkillers without first consulting your doctor. If you are not in these categories, you could try paracetamol or over-the-counter antiinflammatory painkillers to see if these will ease the pain. Your doctor may recommend using an ice-pack on the painful area for five or 10 minutes at a time. Afterwards, a heating pad or hot bath may bring temporary relief. Warmth increases the blood supply to the injured part which speeds healing. Most back problems do not materialise

overnight. Often, the underlying cause has been developing for months or years. Remember too that vanity may be at the root of your problem. Cast those high heeled shoes aside - at least until your baby is born. Low heeled shoes or flats will be much more comfortable and will not put extra stress on your back. So, what can you do to prevent back strain or injury? Here are some tips which may help.

your waist and a pillow on your lap. Sit well back in the chair. Have a low stool for your feet * When lifting your child from floor level, always bend at the knees * Do not stand with the baby resting on one hip, get a sling instead

Sleeping
* Your mattress should be firm, though not hard. It should be soft enough to allow your spine to retain its natural shape * Do not use a large pillow which tilts your head forward. Avoid using too many pillows also as those will twist your neck. * If you have backache, try sleeping on your side in a modified foetal position. Rest your head on a relatively flat pillow and put a thin pillow between your knees * Towards the end of pregnancy, many women find it increasingly difficult to get out of bed, not to mention, sleep while they're in it. A clever way to get up is to roll over onto one side, bend your knees a little and push yourself up with your hands and arms. At the same time, swing your legs off the bed in one movement

Sitting
* Sit upright while on the phone - do not cradle it between your head and shoulder * Avoid sitting for long periods by standing up often and bending your legs slightly forward * Choose a comfortable seat which keeps your hips above your knees * Sit upright with a cushion behind your back * Keep your feet on the floor when sitting * Do not sit on saggy armchairs or in one position for a long time * Chairs with arm-rests are ideal for expectant

Caring for baby
* Make sure your back is well supported when feeding your baby * Change your baby on a surface which is the right height for you. Do not bend and stoop over your child * Lying on your side is a particularly comfortable way to breastfeed if your back aches. Try your pelvic tilting while you feed * If feeding while sitting, place a cushion behind