Back Pain During Pregnancy: Causes and Relief
Pregnancy related low back pain is one of the most common complaints among pregnant women. In fact, it affects 60-70% of all pregnancies, and it’s no wonder! Your body is going through a major transformation, including changes in your posture, weight, and hormones.
It may sound scary, but the good news is that there are many strategies out there that can help kick your low back pain to the curb!
What Causes Back Pain During Pregnancy?
1. Weight gain
As your baby grows, your body starts to carry more weight than it’s used to. According to the Centers for Disease Control and Prevention (CDC), on average, a woman of healthy weight will gain 25-35 lb during pregnancy! This quick change in weight can increase the stress on your muscles and joints which can contribute to those stubborn aches and pains.
2. Changes in your posture
As your belly grows, your body weight shifts forward. A natural reaction is to lean backwards to center your balance. This can put additional stress on the muscles of the low back which can cause low back pain and muscle stiffness.
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3. Muscle changes
One of the main muscles in your abdomen is called your rectus abdominis. It consists of two bands of muscle that connect in the middle of your abdomen and work to help stabilize your back. As your pregnancy progresses, your baby will grow and push on these muscles causing them to stretch. As these muscles stretch, they can become weak which increases your risk of injuring your back or developing low back and pelvic pain.
4. Hormones
Ah yes, hormones. They really do play a role in everything don’t they? During pregnancy your body releases a hormone called relaxin which relaxes the ligaments and joints in your pelvis so that it can expand during your delivery. However, the relaxin hormone can also affect the ligaments in your spine which can cause postural changes, instability, and pain.
5. Stress
Although pregnancy is looked at as one of life’s greatest experiences, the reality is that its full of changes that can oftentimes be stressful. Research shows that stress impacts much more than your mood, it can also cause physical symptoms like fatigue, headaches, muscle stiffness and pain.
Relieve Your Back Pain in 6 Steps
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1. Practice good posture
As mentioned, your body goes through many postural changes throughout your pregnancy. Here are a few tips to keep in mind:
- Stand up straight and tall
- Hold your chest high
- Keep your shoulders back but relaxed
- Don’t lock your knees
- When sitting, place a pillow behind your lower back for support.
2. Sleep on your side
Try sleeping on your side with one or both knees bent. You may want to place a pillow between your knees or purchase a pregnancy pillow that provides support under your belly and behind your back.
3. Watch what you wear
Avoid high heels! They can shift your balance further forward which can cause you to fall. Opt for a shoe with good arch support.
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4. Be careful when lifting
If you have to bend down to lift something, squat down and bend from your knees not your back, and don’t be afraid to ask for help!
5. Incorporate physical activity
Most pregnant women are advised to exercise within their safe pain free range, however studies show that less than 50% will actually do so.
“It’s a commonly thought that exercising during pregnancy is harmful to your baby. The truth is that incorporating light exercise into your daily routine can actually help keep your back strong and relieve pregnancy related low back pain. However, because all pregnancies are different, we still highly recommend that you check with your healthcare provider before starting a new exercise program.” – Michelle DeMarchi
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6. Consider additional therapies
In addition to light exercise, some research suggests that acupuncture can also relieve pregnancy related low back pain. Our clinic has many chiropractors or pelvic floor trained physiotherapists that will assess and prescribe the most appropriate exercise or treatment based on where you are at in your pregnancy and the state of your pelvic floor.
It can be frustrating and tiring to be suffering from pain during one of the most special times of your life. We are here to help you. We offer Special Programs for Back Pain Relief and Pelvic Floor Physiotherapy. Whether you are pregnant, postpartum, or thinking about getting pregnant, call our clinic today to find out more about how one of our physiotherapists or chiropractors can help you.
This blog was written by Emily Karageorgos, a Physiotherapy student at the University of Toronto
Click here to read our blog on 6 Exercises to Improve Your Pelvic Floor Right Now!
FAQ
Is back pain normal during pregnancy?
Back pain is one of the most common pregnancy problems. The pain is usually worse the further along you are in your pregnancy and tends to reduce after your baby is born. However, unfortunately for some women, the pain may stick around for months after giving birth.
What increases my risk of developing low back pain during pregnancy?
There have been many factors associated with the development of low back pain during pregnancy. The most common ones include:
- Laborious work
- History of low back pain before pregnancy
- History of pregnancy related low back pain
- Smoking
- Sedentary lifestyle
Can I use a heat or ice pack to relieve my pain?
Both heat and cold packs are safe to use during pregnancy, however heating pads should be set at the lowest possible temperature setting. If you are using an ice pack or heated bottle, try wrapping it in a towel to help prevent burns, and apply for no more than 10 minutes at a time.