Pregnancy is a transformative journey, but it often brings physical challenges—back pain and musculoskeletal issues topping the list. As the body adapts to a growing baby and later adjusts postpartum, these discomforts can linger. Let’s dive into why they happen, what they feel like, and how to manage them with targeted exercises.
During Pregnancy: Why the Ache?
Back pain hits up to 70% of pregnant women, often starting in the second trimester. Hormones like relaxin loosen ligaments and joints for childbirth, destabilizing the spine. The growing belly shifts your center of gravity forward, straining the lower back and pelvis, while extra weight (10-15kgs or more) adds pressure.
Common issues include:
- Lower back pain: A dull ache or sharp twinge, worse after sitting or standing too long.
- Sciatica: Shooting leg pain from a pinched sciatic nerve.
- Pelvic girdle pain (PGP): Hip or pelvic discomfort that makes walking a slog.
Postpartum: The Aftermath
Delivery doesn’t always erase the pain. Lifting a newborn, breastfeeding awkwardly, and a weakened core keep the strain going. Diastasis recti (abdominal separation) can destabilize the spine, and fatigue amplifies everything.
New moms might notice:
- Upper back stiffness: From hunching over during feeding or carrying gear.
- Persistent lower back soreness: Especially with a weak core.
- Joint aches: As ligaments slowly tighten post-relaxin.
Managing the Discomfort with Exercises
Targeted movement can ease pain and build strength. Check with your healthcare provider first, especially if exercise is new or you have complications.
During Pregnancy:
- Stay active: Prenatal yoga or swimming boosts strength and flexibility.
- Mind your posture: Use a lumbar pillow when sitting; avoid locking knees when standing.
- Support gear: Maternity belts ease back and pelvic pressure.
- Heat or cold: Warm baths for stiffness; cold packs for sharp pain.
- Prenatal Exercises:
- Pelvic Tilts: Lie on your back (early pregnancy) or stand against a wall. Tilt your pelvis forward and back 10-15 times to relieve lower back tension.
- Cat-Cow Stretch: On all fours, arch your back up (cat) then dip it down (cow) for 5-10 cycles to mobilize the spine.
- Side-Lying Leg Lifts: Lie on your side, lift the top leg slowly 10-12 times per side to strengthen hips and stabilize the pelvis.
- Postpartum:
- Rebuild the core: Start small and progress as strength returns.
- Ergonomics matter: Use a nursing pillow; bend at the knees when lifting.
- Rest (when possible): Even short breaks aid recovery.
- Postnatal Exercises:
- Kegels: Contract pelvic floor muscles for 5-10 seconds, 10-15 reps, to support the pelvis and back.
- Bridge Pose: Lie on your back, knees bent, lift hips toward the ceiling for 5-10 reps to strengthen glutes and core.
- Bird-Dog: On all fours, extend one arm and opposite leg, hold for 3-5 seconds, 8-10 reps per side to boost stability and ease upper back strain.
When to Seek Help
Most discomfort is normal, but watch for red flags. During pregnancy, severe pain with bleeding or cramping needs attention. Postpartum, unrelenting pain, numbness, or weakness warrants a check-up. Physical therapy can target PGP or diastasis recti effectively.
The Takeaway
Back pain and musculoskeletal woes during and after pregnancy are common but manageable. With exercises like pelvic tilts prenatally or bridges postpartum and some care, you can support your body through this incredible season. Move smart, rest when you can, and seek help if needed.
NB: If there are no complications during pregnancy and with advise from the obstetrician, it is advisable to begin antenatal classes from the 5th month of pregnancy.
Written by:
Nellie Nthiga,
BDM,
Chiropractic & Physiotherapy
