For more information, also refer to Back pain in pregnancy and What about my back - can exercising too soon after the birth cause back pain?.

How's that back?

Back pain is very common. 47% of women during pregnancy and 80% of Australians at some stage of their lives have back pain.

Just because it is common, it does not mean that it is normal to have back pain.

There are different kinds of pain that can be experiences. These include:

• Aches
  Often the muscles get tired or achy, particularly towards the end of the day. This kind of pain is often due to posture and the activities which you are doing during the day. If your abdominal muscles are weakened, e.g. during or after pregnancy (although bracing can help keep your abdominal muscles toned in pregnancy), there is more strain on your back in the day. You may also be bending over, using your back rather than bending your knees and hips, using your stronger leg muscles.
  
  Often paying attention to these things - your posture, bending your knees and lifting correctly, and bracing your abdominal can help reduce this type of pain. Refer to What can you do if you have a back ache?
  
  If you experience constant aching, or these tips do not help, seek professional advice. Treatment by a Physiotherapist or other health professionals can help.
  
  
• Sharp, pinching or catching pain
  You should not continue to put up with any pain of this nature. Rather than applying general advice (although the above tips may still be helpful) in this situation, you should seek professional advice regarding what is causing the pain and specific treatment options available.
  
  
• Numbness or tingling or pain moving down into your leg
  This indicates irritation to or pressure on the nerves from your back. You should quickly seek advice from your doctor, Physiotherapist or other health professional if you develop this problem. Do not ignore it and hope that it will just go away.

Please note: This information is not a substitute for seeking professional advice if you have or develop a back problem.

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What can you do if you have a backache?

Please note: This information does not replace the need for professional advice if you do have an injury or a problem which persists.

• Using a hot pack.
  (Do not use if you have recently hurt your back or had an injury, and seek professional advice.) The heat from a hot pack can help to improve the blood flow to your aching muscles and help them to relax. There are different forms of hot packs which you can use. It is important to make sure that you don't have it too hot. It should just feel comfortably warm while you are using it against the area that is aching. You can use heat for up to 15 to 20 minutes at a time, even as often as every 3 to 4 hours.
  
  
• Check your posture.
  If you stand and let your tummy sag there will be more strain against your back. Stand tall and keep your waist firm as you hold your baby or stand in one position for any period of time. Your shoulders should be pulled back and slightly down, your chin tucked in and your knees gently fixed, not pushed back.
  
  
• Bend, bend, brace.
  Remember the advice in the booklet As Your Shape Changes. Bend your knees and hips as you lift, move and pick up things. This will save you from getting a back ache.
  
  
• Have a massage.
  Get a friend or your partner to gently massage the area. This helps to improve the blood flow to the area and relax the muscles. If you really feel like spoiling yourself, book yourself in for a massage from a professional.
  
  
• Relaxation.
  Relaxation can help your muscles to relax, which means less tension in your back and like massage, improved blood flow to the muscles. Try some Relaxation Tips.
  
  
• Check the height of your equipment.
  Bending over low pram handles, a change table or high chair can give you a backache. So can picking up baby capsules regularly.
  
  If you are pregnant, think about these things when purchasing your equipment so that you don't run into these problems when your baby is born.
  
  
• Try some stretches.
  One that you can do if you are pregnant or have had a baby is the 'cat stretch', which is described in most pregnancy exercise programs. On your hands and knees, curl your back like a cat, hold this stretch for as long as comfortable then move back into the starting position. Repeat 4 to 10 times, providing that this feels comfortable and you get NO pain with this exercise.
  
  
• Seek professional advice.
  If you have a problem which persists, seek the advice of your doctor, Physiotherapist or other health professional. Continuing to put up with problems can wear you down. They don't just go away by themselves as most people think they will.

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Check your posture.

Do you ever get an aching back at the end of the day, or sore neck muscles? Sometimes when you get tired, it is hard to maintain good posture. This can add up to more aches and strains on your tired muscles. Try some of the following reminders and ideas to lift yourself up again.

• Imaging a string attached to the back of your head, and someone gently lifting it up.
  Feel your spine gently lengthening from the neck to your upper back and then your lower spine, lifting up one vertebra at a time.
  
  
• Compare slouching with sitting or standing tall.
  Slouch and feel this position, then sit or stand up straight. Then repeat this four more times, until you can really feel the difference in being in an upright position.
  
  
• Imagine a broomstick running through your spine.
  Use this idea to help you stand tall, instead of letting your back sag when you get tired.
  
  
• Lie down if you are tired rather than slumping.
  If you are very tired and it is difficult to keep your body in a good sitting position at the end of the day, it might be better to lie down on the couch to read or watch television, rather than sit in a slumped position.

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A simple way to improve your posture.

When you are pregnant, your posture can change quite a lot. The arch in your lower back gets bigger and your upper back can start to curl forwards. Your shoulders can move forwards and you can become round shouldered. Together with this, instead of your head being held upright it can move forwards so that your chin pokes out further.

To a point these changes are fine during pregnancy, but if they become exaggerated then there is more strain than necessary on your spine during your pregnancy. If these posture changes stay after your pregnancy then they can be there for the rest of your life. Later on, if you become pregnant with another child and with the help of gravity, the rounded shoulders and a stooped neck can become a permanent feature or the new you.

Don't let pregnancy do this to you - or if it has, it is never too late to do something about it.

Use this wall exercise to help you regain your correct posture.

Stand with your back against the wall. Your bottom should be against the wall also. Try to place your shoulders and head against the wall. If this feels uncomfortable or unnatural, and there is a big gap between your shoulders or head and the wall, then it may take time to correct your posture. Doing this over the days and weeks ahead, slowly and gradually you can help to restore your good posture.

Good posture is when your head and shoulders are against the wall, you can see that your ears are over your shoulders. You should be able to maintain this position when you are away from the wall too. That is the key! Once you can do it against the wall, then you need to keep that posture for short intervals during the day. Gradually increase the time that you hold this position and your muscles will adapt to the new position to hold you there permanently.

Now you should not feel stiff and uncomfortable when doing this. If you do, you may be trying too hard or correcting your posture too much for where you are at the moment. Back off just a little bit. That is, just push your head and shoulders back a little less and learn to hold this position first. As your posture improves, then you can gently keep moving your head and shoulders back, using the wall to correct your position first.

During the day it is easy to let go and slouch, letting gravity pull you down. Using your muscles to hold you in position will again help to strengthen them, so it will get easier over time. As your body adjusts, you may sometimes feel different aches. This is your muscles adapting to your new position. Persevere through this, but you should not experience any real pain in your back or neck while doing these movements. If this does occur please seek advice from your Medical Practitioner, Physiotherapist or other Health Professional.