Long before pregnancy was a big-business, way back when our ancestors still lived in caves, women knew that pregnancy was a pretty big deal. The end result may be a new life, but the process drastically changes a woman's body in more ways than one. Breasts grow and produce milk, the skin becomes stretched to the very limit, the pelvis widens throughout the pregnancy, and the enlarged belly places a considerable amount of stress on the spine and skeleton. That's a whole bundle of change for one female body to deal with at once, which means that most women find themselves inflicted with all sorts of aches and pains during their pregnancy.

Even the smoothest pregnancy includes some level of spinal stress. There is almost no way to avoid it, since a ten pound soccer ball is growing around the abdomen. Basic physics easily proves that the addition of weight in that particular point in the body will stress both the upper and lower spine. So there it is. Pregnancy means spinal pain.

What is it that happens in the female body during pregnancy that causes so much havoc to the spine and back? The most obvious change is that of the center of weight in the body. The body's center of weight changes dramatically as the pregnant belly grows and expands, which in turn affects the lower back. A natural response to this is adjusting the posture to accommodate the new weight by curving the spine in an exaggerated way. These two factors, in addition to the widening of the pelvis cause muscles all along the spinal cord to contract in new and painful ways.

The lower back is most often affected severely. By the third trimester, women tend to stand and walk with their shoulders and hips thrown back to balance the extra weight and bulk of the belly and growing breasts. This, of course, places some considerable levels of stress on the lower spine. The extra curve inward can throw the entire spinal alignment out of whack, and the constant pressure of carrying an extra load makes it difficult to find relief. It is not rare to find many pregnant women spending their third trimester in bed with their knees to their bellies in an attempt to relieve the pressures on the lower back. Pregnancy Yoga also recommends standing in a dog position (hands and knees to the ground) and bending the back in an upwards curve at least twice a day to stretch out and release the stressed muscles.

The middle back is often overlooked. The entire area between the shoulder blades and the small of the back is under considerable strain during the second and third trimesters. As the pelvis bones widen, muscles along the spinal cord continue to adjust, often tensing around the mid-back area. Middle back pain has a tendency to be overlooked because often the pain is actually felt in the upper or lower back. Because nerve endings often send signals to other areas of the back when they are affected, it is likely that pregnant women don't even know that some of the discomfort they are feeling is originating from the middle back. Also, when both the upper and lower back is in pain, it is hard to distinguish which exact area the pain comes from. Many Pregnancy Yoga positions assist this type of strain, such as a corkscrew pose: lying on the back with the knees pointing at one direction, while the head is pointing another.

The upper back, neck, and shoulders are highly susceptible to pain during pregnancy. This is due both to the compensation posture that pregnant women assume (thrusting the shoulders and hips back to balance the front-heavy belly) and to the extra weight carried by the shoulders. As breasts and bellies grow larger, more strain is placed on the shoulders to carry them. A tight neck results from this. The neck is also severely affected during sleep. Pregnant women often toss and turn at night, since it is so difficult to find a comfortable position after the second trimester begins. Pregnancy Yoga recommends shoulder rotations to relieve tension in the shoulders and neck. It is a horrible feeling, to be limited to only lying on your back. When pregnant women try to sleep on their side, their bellies sag forward and pull their weight into the mattress. This, of course, places pressure on the belly, which is extremely uncomfortable. Some women try placing a regular pillow under their belly. Stacking pillows all around the body is another method of temporary relief. But regular pillows just don't work that well. All the back pain is in acute need of relief.

Perhaps the best possible solution for back pain during pregnancy is a pregnancy pillow. Pregnancy pillows are ergonomically designed to relieve pressure on the neck and entire back during the sleeping hours. They come in many different shapes and forms, but the best ones support both the growing belly and the back. Some are designed as two pillows connected by an adjustable Velcro strap to support each side of the body, and others are body pillows: long bean bags supporting the neck, belly, and hips and allowing the spine to stretch and release.

Pregnancy affects women's spinal cord, there can be no doubt about it. However, there are ways to ease the pain. Practicing Pregnancy Yoga, using a pregnancy or body pillow, and making sure that while at work you have ergonomically designed office products should help any woman alleviate those pregnancy aches and pains.


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