Pregnancy Back Pain  

If you’ve ever asked yourself why something as wonderful as pregnancy has to be marred by lower back pain, you’re not alone. In fact, nearly 4 out of 5 pregnant women experience pelvis and lower back pain during pregnancy.

Fortunately there are baby-safe ways expectant mothers can use to minimize or even prevent pregnancy back pain and discomfort. But first let’s take a look at why back pain – especially lower back pain – is so prevalent during pregnancy. 

Reasons for lower back pain during pregnancy 

There are four primary reasons lower back pain is so common during pregnancy: increased hormone levels, increased weight, postural strain, and stress. 

Increased hormones 

During pregnancy, the body produces 10 times the normal amount of the hormone relaxin. As its name suggests, relaxin causes the joints in the pelvis to relax allowing room for the baby to pass through the birth canal. But relaxin also affects other joints and ligaments causing abnormal movement, inflammation, and pain.  

Weight gain 

No surprise here! Typical weight gain during pregnancy runs from 25 to 35 pounds, with most of it centered around the abdomen. All this extra weight causes increased stress on your joints (especially in the back and pelvis) and a lot more work for your muscles. 

Postural strain 

As your abdomen stretches to accommodate your growing baby, the abdominal muscles become weakened. On top of that, much of the increased weight is carried in front of the body changing your center of gravity. Your spine and back muscles are forced to compensate to maintain your body posture. 

Emotional stress 

Stress often shows up as pain in weakened areas of the body. During pregnancy, the already burdened lower back frequently becomes the site of stress-related pain symptoms. 

How to minimize or prevent back pain during pregnancy 

Just a handful of precautionary steps practiced during pregnancy can make the difference between little or no back pain – or debilitating back pain that can take weeks or months to recover from after pregnancy. 

Proper bending and lifting 

Bending at the knees to lift from a crouching position is always a good idea. During pregnancy it’s even more important. Avoid lifting heavy objects, reaching overhead for objects, and lifting while twisting your back. When in doubt let someone else help you out. 

Watch your posture 

Remember your own mother’s advice: stand up straight and sit up straight. Try to keep your bottom tucked in and your head positioned over your backbone while standing. When sitting try using a footrest or lumbar support behind your lower back to prevent lower back pain. Be sure to get up and move around every hour or so and avoid standing still for long periods of time. 

Good bed habits 

Avoid sleeping on your back. Instead, try sleeping on your side with one or both knees bent. A pillow between your legs or under your abdomen can provide just the support you need for better sleep. In the morning roll your legs off the bed and push yourself up with your arms to prevent unnecessary back stress. 

Eat well and supplement 

The right diet will help your body stay in top form and repair itself faster. Giving your body what it needs can even decrease inflammation and related pain. Proper nutrition is even more important during pregnancy so watch what you eat and supplement as needed. 

Exercise  

We’re not talking about grueling cardio, body building, or running a marathon here. You don’t want to overwork your body during pregnancy! Low impact exercise such as walking, bicycling, and swimming done at a low to moderate level of exertion is beneficial. Exercises designed for strengthening the back, abdomen, buttocks, thighs, and pelvic floor muscles without compressing the pelvic and abdomen areas can go a long way towards preventing back and pelvic pain during pregnancy. Pelvic tilts, arm and leg raises, kegels, and wall squats are excellent strengthening exercises. Finally, gently stretching your hamstrings, neck, chest, and back muscles are important. Ask your healthcare provider which exercises would be appropriate for you. 

Use common sense 

It seems like most mothers have an abundance of common sense – as long as they aren’t too busy trying to be Super Mom. If an activity or exercise causes pain then avoid it – no hero points for throwing your back out! 

More ways to treat back pain during pregnancy 

Even the most careful mothers-to-be can still end up with back pain during pregnancy. Here’s some additional ways to find relief when back pain strikes: 

·         Heat therapy using a heating pad or hot water bottle on your back, or a warm bath 

·         Ice packs alternated with heat may offer additional pain relief 

·         Back rub or massage 

·         Chiropractic care 

·         Relaxation techniques such as meditation, hypnosis, or prayer 

When to call your doctor or midwife 

Back pain may be common in pregnancy but don’t take unnecessary risks by ignoring it. Back pain that starts in the third or late in the second trimester can be a sign of preterm labor. Always call your healthcare provider immediately if you experience severe pain, loss of feeling, or loss of bladder or bowel control.