In this article:
What Happens to Your Spine During Pregnancy?
Your spine consists of 33 small bones stacked on top of each other, which creates a flexible column to help you stay upright. The centre of gravity shifts during pregnancy as your baby grows and gets bigger. It means your spine has to bend backwards to balance the growing weight in front of you.This change, known as lordosis, prevents your body from falling forward. Your baby can fit more comfortably in your womb due to this change, but it can also put pressure on your lower back, hips, and legs.
The pain becomes common as your pregnancy progresses in the second and third trimesters because of the pressure.
Why Do You Feel More Back Pain in the Second Trimester?
Your baby remains small in the first trimester, so your spine does not shift. However, they only get bigger as you reach the second trimester, which is evident from your bump.At the same time, your body releases a hormone called relaxin, which loosens the joints and ligaments around your pelvis to prepare for childbirth. It may seem helpful, but it makes your lower back unstable and susceptible to pain.
Your baby can easily weigh anywhere between 2 and 3 kilos in the third trimester, so your spine has to carry this weight constantly.
Is the “Pregnancy Posture” a Real Thing?
Pregnancy alters the way you walk, sit, and stand, making it a real concern to maintain proper posture during this time. You may notice yourself doing the following without realising it.- Standing with your back arched
- Leaning backwards while walking
- Resting more weight on one leg
- Struggling to get up from the floor or bed
How Does Your Daily Life in a Tier 2 City Affect Your Spine During Pregnancy?
You may cook food on a low platform, prefer to sit on the floor for daily chores, use squat toilets, or even do most of the housework when you live in a Tier 2 city. However, these daily habits can exacerbate the pressure your back feels during pregnancy.It is also common to sit in an uncomfortable chair if you work from home or at an office. Taking an auto or a two-wheeler to work is unavoidable. All of these factors contribute to spine problems.
How Can You Take Care of Your Spine While Pregnant?
Here are some simple ways to give your spine the support it needs.Watch your posture
- Keep your shoulders relaxed and your back straight
- Distribute your weight equally on both feet when standing
- Try to wear flats or shoes that provide support
- Use a small pillow or rolled towel behind your lower back while sitting.
- Sit in chairs with backrests, and avoid sitting on the floor if it causes discomfort.
- Bend from your knees, not your waist, if you have to lift anything.
- Ask for help whenever possible.
- Sleep on your left side always to avoid the pain.
- Place a pillow between your knees and one under your belly for support.
- Gentle walking and prenatal yoga can keep your spine flexible.
- Consult your doctor before starting any new exercise routine.
Are Back Belts or Maternity Supports Helpful?
Some women prefer to wear a maternity support belt for their lower belly and back in the later months. These belts help distribute the weight of your stomach, reducing the strain on your spine. It also has the following advantages.- Reduce back pain while standing or walking
- Improve posture
- Provide gentle compression
Will Your Spine Go Back to Normal After Delivery?
In most cases, your spine returns to its normal position after delivery, although this process can take some time to complete. The discomfort in your back may persist if you engage in the following activity.- Breastfeeding in a poor posture
- Lifting the baby without support
- Not getting enough rest
Whether you’re pregnant, a new mom, or navigating postpartum, you don’t have to do it alone. Join our support group to connect, share, and support one another.
FAQs on How Your Spine Adapts to Carry the Weight of Your Growing Baby?
- Can back pain harm my baby?
Back pain does not affect your baby and is one of the common conditions in pregnancy. Inform your doctor if you experience severe back pain that significantly affects your daily tasks. - Is it okay to sit on the floor during pregnancy?
Sitting on the floor is common in many Indian households, but it can be uncomfortable during pregnancy. However, if you have to sit on the floor, use a cushion and take time to stand up so that it is easy on your spine. - When should I see a doctor for back pain during pregnancy?
If your back pain is sharp and lasting all day with other symptoms such as fever, cramping, or vaginal discharge, consult your doctor immediately. They can detect the problem and provide the necessary treatment.