From Baby Bumps to Backaches: Your Ultimate Guide to Conquering Pregnancy Back Pain

When should I worry about lower back pain in pregnancy? Is it normal to have really bad back pain while pregnant?  Is there a way to relieve the pain? Here's what you need to know about pregnancy back pain. 

Women experience mild to severe back pain during pregnancy, and it’s perfectly normal. Increased weight, changed body alignment and changed posture are some of the reasons why most expecting mums experience pregnancy back pain. For some, the pain can become a permanent problem.

When Does Back Pain Start in Pregnancy

A small percentage of women experience back pain during pregnancy because of a condition known as sciatica. The additional pressure on the sciatica nerve may cause it to be inflamed and then cause extreme pain.

Pregnancy back pain can be prevented if you make sure to be fit and healthy even before getting pregnant. However, it is not too late if you just started to exercise upon pregnancy. Just make sure to discuss this with your doctor beforehand and get advice on what is the best way to get fit during this period.

Lower back pain during pregnancy normally appears between the fifth and seventh month, but it can appear as early as eight to 12 weeks in some cases.

Back pain is more common in women who have previously experienced lower back pain prior to getting pregnant, and it can occur earlier in pregnancy.

Lumbago or Lower Back Pain in Pregnancy

Lumbago, often referred to as low back pain (LBP), is a common condition that many people experience, especially during pregnancy. Lumbago is characterised by pain and discomfort in the lower part of the back, typically around the lumbar region.

During pregnancy, the body undergoes numerous changes to accommodate the growing fetus, and these changes can impact the spine and surrounding muscles. Pregnant women may experience LBP due to factors such as hormonal changes, increased weight, and changes in posture.

When does lumbago occur in pregnancy?

LBP during pregnancy can vary in intensity and location. It's not uncommon for expectant mothers to describe severe LBP at some point during their pregnancy, with the second (13th week onwards) and early third trimesters being the periods when backache is most prevalent. The pain may be more intense during the evening hours, and it can even disrupt sleep for some women.

The effects of LBP during pregnancy can extend beyond the immediate discomfort. The pain can affect daily activities, make it challenging to maintain a comfortable posture, and even impact sleep quality. 

Causes of Back Pain During Pregnancy

During pregnancy, several factors contribute to the occurrence of back pain. Here are some of them:

• Hormonal changes

Hormones play a crucial role in pregnancy, and certain hormones produced during this time can lead to back pain.

Hormones like relaxin cause the ligaments in the pelvic area to loosen and the joints to become more flexible in preparation for childbirth. While this is necessary for the birthing process, it can affect the normal support and stability of the back, leading to discomfort or pain.

One way to alleviate back pain during pregnancy is by using the Shoulder Neck Infrared Heating Massage Pillow. This powerful shiatsu massage pillow provides comfortable acupressure massage to the nerve points on muscles, effectively relieving tension, pain, and stiffness on the neck, shoulder, back, waist, legs, and thigh. With its advanced shock-absorption design, it offers a quiet and relaxing therapy all around the body, making it a convenient and effective solution for pregnant women seeking relief from back pain.

• Shift in the centre of gravity

As your pregnancy progresses, your uterus and baby grow in size, causing your centre of gravity to shift forward. This change in the distribution of weight can put additional stress on the back, leading to pain or discomfort. The altered posture due to the shifting centre of gravity can also contribute to back pain.

• Weight gain

During pregnancy, weight gain is a normal part of the process as your body provides nourishment for both you and the growing baby. The increase in weight puts extra strain on the back as it needs to support the additional load. This added stress can contribute to back pain, particularly in the lower back region.

• Poor posture and physical strain

Maintaining proper posture is essential for good spinal alignment and minimising back pain. However, during pregnancy, the growing belly can alter your posture, leading to increased stress on the back. Poor posture, such as slouching or hunching over, can further exacerbate back pain.

Additionally, activities that require prolonged standing or bending over can strain the back muscles and contribute to discomfort.

If you're a pregnant woman experiencing back pain due to weight gain and poor posture, the Sleep Lumbar Support Pillow Pregnancy could be a helpful solution. Its new design and 3D shape provide complete back support, while the detachable pad allows for customization based on individual needs. Whether you're a back sleeper or a side sleeper, this pillow is designed to alleviate back pain and provide the necessary support during pregnancy.

• Stress

Pregnancy can be a stressful time, and stress can manifest in the body as muscle tension or tightness. The pelvic area undergoes significant changes during pregnancy, and stress can increase muscle tension in this region, leading to back pain. Stressful stages of pregnancy may exacerbate existing back pain or contribute to its occurrence.

To help alleviate stress and promote relaxation, consider trying the 1872 Clipper Tea Co.’s Anti-Stress Tea, a blend of rooibos, chamomile, and other natural ingredients known for their calming properties. Remember to consult with your healthcare provider for personalized advice on managing back pain during pregnancy.

• Constipation

As the body undergoes significant changes to accommodate the growing fetus, hormonal fluctuations can lead to the relaxation of muscles, including those in the gastrointestinal tract. This relaxation can slow down bowel movements, leading to constipation.

When stool remains in the colon for an extended period, it can cause distension and pressure on surrounding structures, including the lower back. This added pressure can contribute to discomfort and back pain.

Additionally, straining during bowel movements due to constipation can also strain the muscles of the lower back and contribute to pain. Therefore, maintaining regular bowel habits and addressing constipation can play a role in minimising back pain for expectant mums.

It's important to note that every pregnancy is unique, and the severity and frequency of back pain can vary. If you are experiencing persistent or severe back pain during pregnancy, it is advisable to consult with your healthcare provider for an accurate diagnosis and appropriate management strategies.

Early Pregnancy Back Pain

Lumbar discomfort in pregnancy usually originates in the middle of the back, just above the waist, and might radiate into the woman's leg or foot.

Back pain (pain in the back of the pelvis) is four times more common than lumbar discomfort during pregnancy. A profound ache under the waistline, on one or both sides, or across the tailbone.

How is early pregnancy back pain diagnosed?

Back pain during pregnancy is diagnosed using a review of the patient's medical history, a physical examination, and maybe an MRI to rule out a herniated disk. No X-rays or CT scans will be taken because these treatments use radiation.

How to Relieve Back Pain During Pregnancy

• Maintain good posture

Maintaining proper posture can help reduce strain on your back. Stand up straight, keep your shoulders relaxed, and avoid slouching. When sitting, use a chair with good back support and consider using a cushion or pillow for added comfort.

• Exercise regularly

Engaging in regular exercise can strengthen your back muscles and improve flexibility, which can alleviate back pain. Consult with your healthcare provider about suitable exercises during pregnancy, such as prenatal yoga or swimming. These activities can help relieve tension in your back and promote overall well-being.

• Practice proper body mechanics

Be mindful of your body mechanics when performing daily tasks. Avoid heavy lifting and instead, ask for assistance when needed. When picking up objects from the ground, bend at the knees and lift with your legs, rather than putting strain on your back.

To further alleviate back pain during pregnancy, consider using the Lunavie Maternity Support Belt. This stretchable and breathable belt wraps around your belly and waist, redistributing pressure to reduce lower back pain. It can also be used for postpartum recovery, providing support and lifting the uterus while tightening the pelvis. Combine this with regular exercise and proper body mechanics for optimal relief.

• Use heat or cold therapy

Applying heat or cold to your back can provide temporary relief from pain. Consider using a warm compress or taking a warm bath to relax tense muscles. Alternatively, you can apply a cold pack or ice wrapped in a cloth to reduce inflammation and numb the area.

• Opt for supportive footwear

Wearing supportive footwear, such as shoes with cushioned soles, can help improve your posture and provide better support for your back. Avoid high heels or shoes that lack adequate support, as they can exacerbate back pain.

• Utilise pregnancy pillows

Invest in pregnancy pillows designed to provide support and relieve pressure on your back while sleeping. These pillows can help maintain proper spinal alignment and alleviate discomfort during the night. Experiment with different positions and pillow placements to find what works best for you.

Can you get a back massage while pregnant?

Pregnancy massage, also known as prenatal massage, is designed to provide relief from soreness, back pain, and leg cramps that often accompany pregnancy. It involves techniques that help ease muscle tension, promote relaxation, and improve blood circulation.

However, you need to ensure that the massage therapist is experienced in providing prenatal massages and is aware of the sensitive areas to avoid, such as the breasts and abdomen. If you're considering prenatal massage, it's recommended to consult your healthcare provider before starting any new treatment during pregnancy.

Can Belly Bands Help Relieve Back Pain?

Belly bands, also known as maternity belts or pregnancy support belts, are designed to provide support to the lower back and abdomen during pregnancy. These elastic bands wrap around the belly and offer gentle compression, helping to redistribute the weight of the baby and alleviate pressure on the lower back.

While there is anecdotal evidence suggesting that belly bands can provide some relief from back pain during pregnancy, the effectiveness may vary from woman to woman. Some expectant mothers find that wearing a belly band offers additional support and stability, reducing discomfort in the lower back.

However, it's important to note that belly bands should be used under the guidance of a healthcare provider. They are not a substitute for proper posture, exercise, or other treatments for back pain during pregnancy. If you're considering using a belly band, it's advisable to consult with your healthcare provider to ensure it is appropriate for your specific situation.

Exercises to Relieve Pregnancy Back Pain

1. Pelvic Tilts

Lay on your back with your knees bent and your feet flat on the floor to learn the pelvic tilt. You'll probably notice a gap between your back and the floor if you place your palm on the small of your back.

Now strive to firmly press the lower half of your spine against the floor, leaving no space between your back and the ground. The buttocks should be relaxed to isolate the abdominals. The pelvic tilt can be performed while lying down, standing, sitting, or kneeling.

2. Arm and leg raises

Kneel on your hands and knees with a straight spine. To maintain your pelvis stable, lift your right arm and left leg to establish a straight line with your spine, then conduct a pelvic tilt.

After pausing in this position, slowly drop your arm and leg. Alternate lifting the opposing arm and leg. Split the workout into two pieces and complete the leg or arm rises separately if you're having problems maintaining balance in this stance.

3. Wall Squats

Place your head, shoulders, and back against a wall, with your feet about 1 to 2 feet away. Squat with your knees at a 90-degree angle and your lower back on the wall, as if you were about to sit down. Carefully return to the wall, keeping your back and buttocks in touch.

Stretching exercises to prevent back pain when pregnant

1. Back stretch

Start on your hands and knees, legs wide apart and hands slightly forward of your head. Place a small pillow under you if necessary to provide abdominal support during this back workout. Sit back on your knees and stretch your arms forward to feel a stretch along your spine.

2. Hamstring stretch

Place one foot on a chair and point both hips and feet forward. Keep your back straight and bend forward from your hips to feel a stretch in the back of your thigh. If you can't stand tall or your knees bend, try a lower step.

3. Chest stretch

Stand with your back straight and your head upright. Clasp your hands behind your back and gradually stretch your arms up and back without bending forward to feel a stretch at the front of your shoulders and arms.

4. Neck stretch

While sitting or standing, tilt your head forward and to one side. Pull lightly from behind your head with the hand on the same side as your tipped head. You can isolate the neck muscles that need stretching by moving your head while pulling.

Pilates exercises

Pilates is a non-impact workout that is safe to practice during pregnancy. It increases flexibility, tones and strengthens the muscles and improves posture to alleviate backaches, and ultimately helps with labour and delivery. Healthline has compiled a few pilates exercises for early pregnancy back pain.

1. TheraBand arm pull

• When standing or sitting, keep a TheraBand shoulder distance apart in front of your chest.
• As you exhale, pull the band apart with your arms straight, maintaining arm height and pressing your shoulder blades together.
• Return the band to its original position.
• Reps should be 10–15.

2. Arm Rows

• Standing or seated, bring both arms up to 90 degrees from your sides, fists pointing forward.
• Exhale and thrust both arms forward, keeping your shoulder blades together, as if you're moving through water or opposing it.
• As you inhale, pull your arms back to their starting position, maintaining a tight squeeze through your arms, upper back, and shoulders.
• Reps should be 10–15.

3. Pointer

• Standing or seated, bring both arms up to 90 degrees from your sides, fists pointing forward.
• As if you're going through or against water, exhale and press both arms forward, shoulder blades together.
• As you inhale, return your arms to their beginning position, retaining a firm grasp on your arms, upper back, and shoulders.
• It's best to do 10–15 reps.

4. Glute Stretch

• To begin, take a seat in a chair or on the floor.
• Stretch your buttocks and hips by crossing one leg over the other and gently pressing your knee out to the side.
• Keep both sit bones at the same level.
• Hold for 20 seconds on each side.

5. Lower back stretch

• Sit on the floor with your legs straight out in front of you. (If your tummy is getting bigger toward the end of the third trimester, separate your legs into a "V" but not too wide.)
• Take a deep breath and extend your arms forward.
• Exhale and reach forward from your hips until your lower back and legs are stretched.
• Avoid slouching by keeping your knees on the floor.
• For 20 seconds, stay in this position.

6. Clams

• Lay on your side, if required, with a pillow to support your tummy.
• Place your hand or a pillow beneath your head.
• Maintain an open chest while bending your knees to align your heels with your hips.
• Press your heels together and open your top knee away from your bottom knee while inhaling and exhaling.
• You should be able to feel the contraction of your hip and glute muscles. Maintain as much flexibility in your thighs as possible.
• Only go halfway up if your lower back hurts.
• On each side, do 10–20 reps.

7. Leg Raises

• Place hands under shoulders and knees under hips while on all fours.
• While inhaling, stretch one leg back along the floor.
• Exhale and lift your stretched leg off the floor slowly, squeezing your butt muscle and pointing your foot.
• Lift and lower your leg without letting it touch the floor, working your buttocks each time.
• Maintain torso and hip stability.
• If your lower back or pelvis hurts, only move a short distance up and down.
• Rep 15 times on each leg.

Remembers, mums-to-be, before starting any exercise routine, heed the advice of your doctor first. Also, if you are suffering from severe back pain during pregnancy, stop any form of exercise and consult with your OB-Gynaecologist. 

When to Seek Help for Pregnancy Back Pain

Experiencing back pain during pregnancy is common, but certain signs indicate the need for medical attention. It's essential to be aware of these signs and consult your healthcare provider promptly. Here are five indicators to seek medical advice for back pain during pregnancy.

1. Severe or persistent pain: If your back pain is severe, debilitating, or persists for an extended period, it's crucial to consult your doctor. Severe pain that hinders your daily activities or disrupts your sleep may require further evaluation and appropriate management.

2. Radiating pain or numbness: If your back pain radiates down your legs or is accompanied by numbness, tingling, or weakness in the lower extremities, it could indicate a more serious issue. These symptoms may suggest nerve compression or sciatica and require medical attention to determine the underlying cause.

3. Bladder or bowel dysfunction: Difficulty controlling your bladder or bowel movements, such as urinary incontinence or constipation, alongside back pain, may be a sign of a more significant problem. It could indicate nerve involvement and should be evaluated by a healthcare professional.

4. Fever or other systemic symptoms: If you experience back pain along with fever, chills, or other systemic symptoms, it may suggest an infection or another underlying condition. Prompt medical evaluation is necessary to diagnose and treat any potential infection or systemic issue.

5. Vaginal bleeding or other pregnancy complications: Back pain accompanied by vaginal bleeding, cramping, or other complications such as decreased fetal movement, high blood pressure, or sudden swelling, may indicate pregnancy-related complications. These symptoms require immediate medical attention to ensure the well-being of both you and your baby.

How to Prevent Back Pain During Pregnancy

Backaches are a common occurrence in pregnancy, especially during the third trimester when the growing belly leads to a shift in the centre of gravity. While it's almost impossible to prevent back pain when pregnant (unless you belong to the lucky ones who barely experience any unwanted symptoms), there are some things you can try to minimise the aching:

• Strengthen your back muscles through the stretching exercises mentioned above (with your doctor's approval).
• Maintain a healthy and steady pregnancy weight.
• Avoid wearing high heels and wear supportive footwear.
• Avoid standing for long periods of time.
• Avoid activities that involve heavy lifting. When you need to lift something, make sure you squat down and put more pressure on your legs instead of the back.
• Use a belly band to support your growing tummy.
• Practice good posture when walking, sitting or standing.
• Avoid sleeping on your tummy. Practice sleeping on your side, with a pillow to support your back.

If you are experiencing severe back pain when pregnant, do not hesitate to consult your doctor. 

Republished with permission from theAsianparent Philippines.

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