OH! Me Aching Back!

Good Lord!!  For the past 2 weeks my back has been killing me at the end of the day.  I've gained 17lbs so far this pregnancy and 98% of that is all belly (I swear I am bigger at 27 weeks than I was when my daughter was born at 37!).  I'm fine throughout most of the day but in the late evening my upper/mid back will start to hurt really bad...like almost in tears sometimes.  I've tried paracetamol and that doesn't touch it at all...a hot water bottle helps a little but I doubt I'll be able to keep that up much longer as it makes my entire body hot and there's no way I can handle that once the weather gets warmer.  I've tried to make sure my posture is correct throughout the day and me and hubby walk for 30 min-1hr every single day.  I also try to lie on my side after putting my daughter to bed which takes the pressure of my back and eases the pain some.  I'm not sure what else I can do and I have 3 months left so it's probably just going to get worse.      Does anybody know any exercises (that are safe during pregnancy) that can help with back pain...or any other remedies?  I'm willing to try anything at this point. 

I had AWFUL back pain from the very first week of finding out I was pregnant and yes, it had me in tears! I still have it over 3 months postpartum too--so I can readily sympathise! You poor mama-to-be! It feels like someone is beating you over the back with a baseball bat, doesn't it?!? Yeah, I get that! I even missed a trip northwards for a special concert in celebration of my hubby's and I's 2nd-wedding anniversary because the pain in my back was just too much to take for the trip!

Apparently, the hormone relaxin (necessary during pregnancy to relax and prepare the pelvins for childbirth) causes our ligaments and joints to all go slack throughout the body! This can, in turn, cause some instability issues! I actually thought that after years of diligent yoga and pilates sessions, I would be the much better during pregnancy aches and pains-wise. According to my physiotherapist, it has only exacerbated relaxin's effects on my body to the point of 'hypermobility' (have pelvic pain now too postpartum!). My pain is in my upper and middle back too which seemed to stupify most since lower back pain is more common during pregnancy--or so it would seem! Once the pregnancy hormones completely leave my body--I am told I should feel better though in choosing to breastfeed exclusively as I am doing, it will longer before this happens!

There are obstetric physiotherapists available on the NHS and I had a good one during my pregnancy. Talk to your midwife or OB/GYN about a referral! Ice packs and heating pads (on low!) can help as well as nice warm bath soaks (try some Dead Sea Salts) and if you have a good partner--have him massage you with some arnica oil (it is actually safe during pregnancy!).

A good exercise is to sit straight, fold your arms over your chest and turn to one side...Hold that position for about 30 seconds and repeat on the other side...Also, if your partner massages you--have him press his index finger into any really painful bits and rub deeply into the flesh there...Both of these exercises were suggested by the obstetric physiotherapist I saw and they helped! I also had some acupuncture and a professional massage done and felt a marked improvement for a good while afterwards!

Oh yes--try doing some pelvic tilts or the yoga, "Cat" position...Go into a crawling position and suck your abdominal muscles in towards your spine. for about 10 seconds at a time before releasing. Repeat this about 20 more times--or however many are comfortable for you!

Ensure you are getting enough calcium/magnesium and proteins too!

I hope you feel better soon!

Love the "Monty Python" reference by the way! Too cool!

I don't have tons to add, but wanted to offer sympathy.  I have bad back problems during pregnancy too.  My pelvis is not my friend!  I also got some good help from physiotherapy that my midwife sent me to.  I also took my TENS class early and used that for my sore back, which helped some.  I had a series of exercises I did, but can't remember now that helped as much as they could.

I am a HUGE fan of the tens machine, you can use them during pregnancy, there are no contraindications, just don't use it too close to your bump. I used it on my back and legs during pregnancy, you can get a unit at Lloyds Pharmacy for under £20....

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I am 30 weeks pregnant and got one of those large blow-up exercise balls a month or so ago. After painfully sitting at my desk all day at work, it feels really good on my back to come home and sit on the ball. It's also supposed to get the baby in a good position for birth, so I'd recommend it for both reasons. You can kind of roll your hips around and rock on it as well...feels quite nice to stretch out the lower back that way.
I got mine on Amazon.co.uk for about 10 pounds.

I second the exercise ball, aka "birthing ball" here. I also do a lot of antenatal pilates. If you have cable television here, the "body in balance" cable station broadcasts on tues/wed/thurs at 9:30 AM.  It's been really helpful with the back.

Hubby has been giving me a massage every night and that seems to be helping some.  We were planning to get a TENS machine and birthing ball soon anyway so I'll try that out too. 

Thanks again for the suggestions!