Your growing baby and belly can put a great deal of pressure on your back. Find out how to guard against pain and relieve back pain during pregnancy.
Back pain is a common symptom of pregnancy. In fact, at least 50 percent of pregnant women experience pregnancy back pain.1 It can hit you anytime during the nine months, but it’s likely to strike during the third trimester—when your developing baby’s weight is the highest. The good news is that there are simple ways to alleviate the pain.
Your growing baby and belly can put a great deal of pressure on your back. Find out how to guard against pain and relieve back pain during pregnancy.
Back pain is a common symptom of pregnancy. In fact, at least 50 percent of pregnant women experience pregnancy back pain.1 It can hit you anytime during the nine months, but it’s likely to strike during the third trimester—when your developing baby’s weight is the highest. The good news is that there are simple ways to alleviate the pain.
What’s Behind Pregnancy Back Pain?2-3
Understanding some of the common back pain triggers can put you at ease that what you’re experiencing is normal.
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Added weight: Your growing baby can put a strain on your lower back.
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Hormones: The increase in pregnancy hormones affects the ligaments and joints in the pelvic area. They soften and loosen up to help ease the birthing process, but this can also result in decreased support for your back.
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Gravity: As your belly continues to grow, your center of gravity changes and gradually moves forward. This change in your core can lead to pain in your lower back.
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Weak Muscles: During pregnancy, your abdominal muscles, which support the spine, become stretched and can weaken.
When to Get Help for Pregnancy Back Pain
As mentioned, back pain is a common symptom of pregnancy. It makes sense because you are carrying around a child for 9 months5. However, when is the back pain too much and you should seek out treatments? If you are unable to go through your day-to-day life without having excessive pain, you may want to consider some treatment options. Back harnesses are a great way to keep your posture straight and take away some of the weight of baby from your back6. You may also want to consider heating pads or even a massage
Relieve Back Pain During Pregnancy2-3
In many cases, simple changes can make a world of difference for your back. Some back-soothing strategies to try:
Pregnancy Exercises
Pregnancy exercises are great for relieving back pain. You won’t be able to push yourself as hard as you did prior to pregnancy, especially during the third trimester, but it’s important to stay active. A good stretch will help you back. Talk to your doctor about appropriate exercises you can do to strengthen the muscles in your back and abdomen.
Support Your Back
Now that you’re carrying a baby, you’re going to want to support your back more while sitting and laying down. Place a small pillow behind your lower back while sitting, for extra support. A firm mattress will also support your back better. If you can’t buy a new one, a board placed between a soft mattress and the box spring will provide support. Also, practice good posture by sitting up straight.
Wear Shoes with Good Arch Support
The shoes you wear play a major role in back pain - it’s best to skip high heels as much as possible. You’ll want to wear shoes that are comfortable around the foot with a foam or gel sole. This absorbs shock at the bottom of your feet and prevents the pain from getting to your lower back.
Watch How You Lift
This should be something you consider even when you’re not pregnant to prevent any serious back injuries. Instead of hunching over when picking something up, bend at your knees and squat to move the effort into your legs and away from your back. This removes the strain on your lower back and makes your legs do all the work. This is especially important when you’re pregnant.
Check Your Sleep Position
You’ll even want to be cognizant about how you’re sleeping. Sleeping in the wrong position and stiffing your neck and back. The pregnancy sleep pose your back will love: on your left side with a pillow between your knees.
Heat or Cool Your Pregnancy Back Pain Away
Sometimes, you’ll just want to regulate the temperature of your lower back. Warmer or cooler surfaces can ease the pain you’re feeling and loosen up the muscles. Try a heating pad on the lowest setting on your lower back. For some women, the heating pad does not work and they have to turn to cold packs. To avoid too much heat or cold, wrap a towel around whatever you use.
Enjoy a Massage
What a great excuse for a massage. Massages on your lower back can alleviate the pain you’re feeling. Have your spouse gently massage your back in the problem areas. This should loosen up the muscles. If you really want to treat yourself, consider booking a professional prenatal massage. They’ll know exactly what works to help your arching back.
Ask About Medication for Pregnancy Back Pain
Check with your doctor if it’s OK to take medications such as acetaminophen to help relieve your symptoms. You may also want to talk with your doctor about alternative medicine, including acupuncture and chiropractic treatment.
A Few Pregnancy Back Pain Cautions4
While slight to moderate back pain is quite common during pregnancy, contact your doctor immediately if your back pain is severe or if it comes with
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Vaginal bleeding
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High temperature or fever
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Burning sensation when passing urine
REFERENCES:
1.Katonis P, Kampouroglou A, Aggelopoulos A, Kakavelakis K, Lykoudis S, Makrigiannakis A, Alpantaki K. Pregnancy-related low back pain. Hippokratia. 2011 Jul; 15(3):205-10.
2.March of Dimes Backache http://www.marchofdimes.org/pregnancy/backache.aspx
3.American College of Obstetricians and Gynecologists https://www.acog.org/-/media/For%20Patients/faq115.pdf?dmc=1&ts=20141008...
4.Mayo Clinic: 7 Ways to Relieve Back Pain in Pregnancy http://www.mayoclinic.org/healthy-living/pregnancy-week-by-week/in-depth...
