Can I prevent back pain during my pregnancy?

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Can I exercise during pregnancy, especially if I have back pain?

Since weight gain is a cause of PLBP, aerobic exercise is encouraged during pregnancy. The American College of Obstetricians and Gynecologists recommends moderate intensity exercises such as brisk walking for 30 minutes a day most days of the week, which is similar to the recommendations of non-pregnant women.

However, it is important not to overdo it, as even though there is no sufficient evidence to confirm that fetus blood supply is cut off during strenuous activity levels, keeping the maximum heart rate at 70% is advised during exercise.

Achy knees and back pain preventing you from keeping active?

Water aerobics is a safe exercise that is gentle on the joints. In one study, women who took part in weekly water aerobics had significantly reduced PLBP compared to those who did land based aerobics such as walking. These same women also reported no sick leave during their pregnancy. There are certain conditions that contradict aerobic exercises during pregnancy. These include but are not limited to hypertension, Type 1 diabetes and severe anaemia. Thus, it is important to speak with your healthcare professional before starting any exercise regime.

So, PLBP (different to PGP) is just your bodies’ natural way of accommodating the growing baby inside you. It is common and can be reduced with certain lifestyle measures. Prioritizing comfort, engaging in regular exercise and strengthening your core and pelvic muscles are a few healthy habits. Importance of unwinding daily cannot be stressed enough and consider acupuncture to manage severe PLBP.

Sources:

Granath, A. et al. (2006). Water Aerobics Reduces Sick Leave due to Low Back Pain During Pregnancy. Journal of Obstetric, Gynaecologic and Neonatal Nursing. 35(4). Pg.465-471.

Artal, R. and O’Toole M. (2003). Guidelines of the American College of Obstetricians and Gynecologists for exercise during pregnancy and the postpartum period. British Journal of Sports Medicine. 37(1).

Richens, Y. et al. (2010). Lower back pain during pregnancy: advice and exercises for women. British Journal of Midwivery. 18(9). Pg. 562-566.

About Post Author

Rhinaa Vadivale, Medical Student

Navrhinaa Vadivale is a 4th Year Medical student at Cardiff University. As a budding endocrinologist who recently undertook her own research project in the field, she is an advocate of patient education. Being an aspiring yogi with an equal curiosity in complementary medicine, she vows to manage her future patients holistically. Contacts: rhinaa28@gmail.com Facebook: Rhinaa Vadivale ________________________

rhinaa28@gmail.com