It is normal to experience back pain at some point in pregnancy. Find out why pregnant women suffer from back pain and how to deal with back pain during pregnancy.
Why Do Pregnant Women Get Backache?
Once you get to the second trimester of your pregnancy your baby really begins to grow. This can put a lot of pressure on your back.
Back pain in pregnancy is extremely common, most pregnant women experience discomfort at some point in their pregnancy.
Luckily if you know how to deal with back pain during pregnancy there are things you can do to help ease your pain and to prevent it from getting worse.
There are several reasons why pregnant women experience back pain.
- Changes to your posture – Your growing bump will gradually shift your center of gravity. Without realising you will adjust your posture which can put strain on your back and pelvis.
- Weight gain – The weight that you gain during pregnancy will put extra pressure on your spine. Your baby will also put pressure on the nerves and blood vessels in your back.
- Stress – When you suffer from emotional stress it can cause muscle tension in your back. This can cause pain in your back and also muscle spasms.
- Hormone changes – The hormone that loosens the ligaments in the pelvic area in preparation for birth can also loosen the ligaments in your back. This can lead to back pain and cause your spine to be unstable.
- Separation of the muscles – As your uterus gets bigger your abdominal muscles may separate to allow for expansion. This can cause some back pain.
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How To Deal With Back Pain During Pregnancy
Think About How You Move
Think about how you move in daily life and try not to put any strain on your back.
When you bend down bend at the knees not from your middle which puts strain on your spine.
Avoid twisting your body when you need to turn, move your feet and turn your whole body around. Always avoid lifting heavy objects.
You also need to be thinking about your posture. Try not to slouch, keep your spine straight whether you are standing or sitting. Don’t stay in the same position for too long and don’t stand for long periods.
Try to keep your weight evenly distributed, and always wear flat, comfortable shoes with good arch support.
Get Regular Exercise
Exercising regularly can ease the stress on your spine and reduce pain. It will strengthen your muscles and improve your flexibility. Gentle exercise like walking, swimming or prenatal yoga are all safe during pregnancy.
Weight training will strengthen your muscles and stretching exercises will increase your flexibility. Pelvic floor exercise are also really good for supporting your lower back.
Always check with your healthcare provider before embarking on any exercise routine.
Apply Heat/Cold
You can apply a cold compress like an ice pack to your back for 10 minutes or so at regular intervals throughout the day.
If you prefer you could apply heat, like a heating pad or hot water bottle A nice warm bath can also work wonders for back pain.
Always check with your healthcare provider before applying heat or cold to your back during pregnancy and never apply heat to your abdomen.
Rest And Relaxation
As I have said exercise can be really good for back pain but you have to make sure you don’t overdo it. Make sure you have periods of rest throughout the day.
At night it may help to try some relaxation exercises, to ease stress and tension which can also contribute to muscle pain.
Massage
Go to a trained massage therapist for a prenatal massage. This is a massage that is adapted to fit the needs of pregnancy and the changes your body is going through.
The therapist will know exactly where your tender points are and should be able to provide some relief from your back pain.
A prenatal massage can have numerous benefits for pregnant women. As well as relieving your aches and pains it can also reduce swelling in the legs.
It can improve your mood, lower stress levels, and reduce anxiety. It has also been linked to lowering the risk of pre and post natal depression.
Use A Maternity Pillow
If you lie flat on your back during pregnancy the weight of your baby can press on your blood vessels causing you to feel faint and unwell.
It is advised to sleep on your side after you are 16 weeks pregnant. I found that the most comfortable way to lie is on the your left side with your knees bent.
Using a maternity pillow will take the pressure off your back and your belly. It will also ease the strain on your hips and pelvis. You may also find it more comfortable to place a pillow between your knees.
Alternative Therapies
There are various therapies you can try to ease back pain in pregnancy. Acupuncture or chiropractic treatment may provide some relief.
If you are considering trying these therapies to treat your back pain always discuss it with your healthcare provider.
Always use a fully trained therapist that has experience in treating pregnant women and make sure you tell them you are pregnant when you make the appointment.
Wear A Maternity Belt
A maternity support belt can help take some of weight off your spine. They can also help to improve your posture. Wearing then during the second and third trimester will help you to move much more easily and comfortably during daily activities.
You can also wear them during the postpartum period to help while your body heals.
Always check with your healthcare provider before wearing a maternity support belt.
When To Seek Help
If you experience the following symptoms alongside your back pain contact your healthcare provider right away.
- A fever
- Vaginal bleeding
- Pain on passing urine
- Pain under your ribs
- Loss of sensation in legs, bottom, or genitals
- Your pain gets increasingly severe
- Sudden onset of severe back pain
I hope these tips on how to deal with back pain during pregnancy help you to get some comfort.
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