Back Pain Management During Pregnancy

 

 

 

 

 

 

 

Pregnancy can be one of the most joyful experiences, but it can also come with aches and pains. Lower back pain, in particular, is a common part of pregnancy for many women. For example, according to a review, over two-thirds of women experience lower back pain during pregnancy. Pregnant women may also experience pain close to the back’s center or at the tailbone.

 

Fortunately, pregnancy-related back pain typically gets better after childbirth. In the meantime, you can do many things to give yourself a break from an achy back. This post shows you how to manage back pain while pregnant with tips for preventing and reducing discomfort.

 

Why Does Your Back Hurt During Pregnancy?

During pregnancy, most women experience back pain in their sacroiliac joints, which connect the pelvis and lower spine. Several factors can cause pain in this region, such as:

• Weight gain: According to the Centers for Disease Control and Prevention (CDC), the average woman needs to gain 25 to 35 pounds during pregnancy. Gaining weight around your belly puts extra strain on your back and can contribute to pain.
• Gravity: A growing belly shifts gravity to the front of your body. To stay balanced, you might lean backward, which adds stress to your back muscles and can cause pain.
• Hormones: Pregnancy increases your progesterone levels. High progesterone levels help relax ligaments and muscles near your pelvis to help you push the baby out. Although this is beneficial for delivery, it can affect joint alignment and stability, causing pain. Another hormone, called relaxin, also loosens joints and ligaments in your pelvic region. This, too, can affect stability and contribute to low back pain.
• Muscle separation: During pregnancy, the baby pushes against abdominal muscles, causing them to stretch and weaken. In some cases, the muscles separate, causing a condition known as diastasis recti. Since abdominal muscles help support the back, diastasis recti and weakened abdominal muscles increase the risk of lower back pain.
• Emotional stress: Although pregnancy can be an exciting experience, it can also be stressful. Stress can lead to muscle tension and discomfort in the back, neck and shoulders.

How to Ease Back Pain During Pregnancy

When it comes to managing back pain during pregnancy, you have many different options. The best techniques for you depend on the type of back pain you’re experiencing and how far along you are in your pregnancy. Here are some suggestions to help you find relief:

1. Check Your Posture

You may feel like you’re going to fall forward as your baby grows, and to prevent this, you might lean back when you stand. As mentioned above, leaning backward puts extra stress on lower back muscles, which can cause pain. To keep your back from getting sore, try practicing good posture when you stand and sit. Here are a few tips:

• Stand straight and tall.
• Relax your shoulders and hold your chest high.
• Stand with feet comfortably wide apart.
• Take breaks when you need to rest.

Make sure to pay attention to your posture when you sit as well. Choose a comfortable, supportive chair or place a pillow or lumbar roll behind your back.

2. Wear Low-Heeled Shoes

Avoid wearing flats or high heels during pregnancy, and instead, choose low-heeled shoes with adequate arch support. If you wish to wear flat shoes, ensure they have supportive insoles.

3. Wear a Maternity Belt

A maternity belt is a garment that holds up your belly. It helps remove some of the weight from your back and hips and can make you feel more comfortable. A maternity belt can also serve as a cue to help you maintain good posture.

4. Be a Side Sleeper

Later in your pregnancy, avoid sleeping on your back and sleep on your left side instead. Doctors recommend sleeping on your left side to improve circulation and prevent your body weight from pressing on your liver. Consider placing a body pillow under your stomach, between your knees and behind your back. This position can help take some stress off your back.