Managing Back Pain During Pregnancy

If back pain is making it difficult to perform daily activities during your pregnancy, you’re not alone. Back pain is a common challenge that many expecting mothers experience, affecting 50 - 75%.

It's important to know that with proper care, treatment, there are effective ways to manage and treat it. many women find that their back pain improves or even resolves as their pregnancy progresses. I'm here to share some tips and information in hopes to make your pregnancy more comfortable.

Back pain during pregnancy can be categorized into two types:

1. True Back Pain: This type is caused by the same factors as back pain in non-pregnant women, such as poor posture, bad lifting techniques, weak or tight muscles, or injury. It often worsens towards the end of the day or after prolonged standing due to muscle fatigue and ligament stretching from the added weight of the baby.

   
   

2. Pelvic Girdle Pain (PGP): A condition that causes pain and discomfort in the pelvic region during pregnancy. It results from the increased mobility and instability of the pelvic joints due to hormonal changes and the growing weight of the baby. PGP can affect the lower back, hips, and thighs. This pain is specific to pregnancy and requires different management than typical back pain. Standard back pain treatments may not work for PGP and can sometimes worsen the pain.

Preventing Prenatal Back Pain

Staying active with regular physical activity during pregnancy can be incredibly beneficial for preventing back pain. Activities like walking, swimming, Pilates and prenatal yoga can be particularly helpful. These exercises are low- impact and help keep your muscles flexible, while strengthening back, abdominal, and pelvic muscles which provide better support for your spine.

It's important to remember to maintain good posture and form to support your back. When lifting objects, hold them close to your body, bend your knees instead of your back and avoiding twisting (nothing too heavy!)

Remember, every little bit of movement helps, and it’s all about finding what works best for you and your body during this special time

Physiotherapist's Top Tips for Easing Back Pain While Pregnant

• Pelvic floor and tummy exercises: A great way to reduce strain! On your hands and knees, keep your back flat. Inhale, then as you exhale, squeeze your pelvic floor muscles and pull your belly button in and up. Hold for 5-10 seconds without holding your breath or moving your back. Slowly relax the muscles at the end.

  
  

• Massage: This can soothe tired, aching muscles. Lean forward over a chair or lie on your side. Ask someone to gently massage your lower back and the muscles along your spine. A physiotherapist, midwife, or trained massage therapist can provide further help.

  
  

• Good Posture: If you have tailbone pain, avoid slumping when sitting and arch your back as comfortably as possible. Use a soft or wedge-shaped cushion or a cushioned ring.

  
  

• Swimming: Check if your local pool offers aqua-natal classes. The water supports your body, reducing the strain on your back and joints, while you build essential strength to support your spine.

  
  

• Acupuncture: This treatment can help relax tight muscles and relieve muscle spasms and improve circulation. Ensure you find a practitioner trained and experienced in using acupuncture during pregnancy.

  
  

• Maternity Pillows: Sleeping on your side with a wedge-shaped pillow under your tummy can help distribute weight evenly, reduce pressure on areas like the lower back & hips and support proper spinal alignment

  
  

• Heat and Water: A warm bath, hot pack, or warm shower jet can ease discomfort and soothe achy muscles.

  
  

• Support Belts: These can take some of the baby’s weight off your tummy muscles and back.

  
  

Managing back pain during pregnancy is possible with the right approach. Incorporating gentle exercises, maintaining good posture, and exploring supportive treatments can make a significant difference. Remember, every pregnancy is unique, so find what works best for you and consult with your healthcare provider for personalized advice. Here’s to a more comfortable and enjoyable pregnancy!

Yours in Health & Wellness,

Physio Claire