Back Pain During Pregnancy

Back pain or discomfort is common during pregnancy and should be expected to some degree by most women. Back pain may be experienced during any point of your pregnancy; however, it most commonly occurs later in pregnancy as baby grows.

Back pain can disrupt your daily routine or interfere with a good night of sleep.  The good news is there are steps you can take to manage the back pain that you experience.

How common is back pain during pregnancy?

The prevalence varies with reports showing between 50 to 70 percent of pregnant women experiencing back pain.

What causes back pain during pregnancy?

Back pain during pregnancy is related to a number of factors. Some women begin to have lower back pain at the onset of pregnancy.  Women who are most at risk for back pain are those who are overweight or had back pain prior to pregnancy.

Here is a list of potential causes of back pain or discomfort during pregnancy:

• Increase of hormones – Hormones released during pregnancy allows ligaments in the pelvic area to soften and the joints to become looser in preparation for the birthing process; this shift in joints and loosening of ligaments may affect the support your back normally experiences.
• Center of gravity – Your center of gravity will gradually move forward as your uterus and baby grow, which causes your posture to change.
• Additional weight – Your developing pregnancy and baby create additional weight that your back must support.
• Posture or position – Poor posture, excessive standing, and bending over can trigger or escalate the pain you experience in your back.
• Stress – Stress usually accumulates in weak areas in the body, and because of the changes in your pelvic area, you may experience an increase in back pain during stressful periods of your pregnancy.

How can you prevent or minimize back pain during pregnancy?

Back pain may not be prevented completely, but there are things that you can do to reduce the severity or frequency.

Here are a few steps you can take to help reduce the back pain you are experiencing:

• Use exercises approved by your health care provider that support and help strengthen the back and abdomen.(physiotherapist)
• Squat to pick up something instead of bending over.
• Avoid high heels and other shoes that do not provide adequate support.
• Avoid sleeping on your back.
• Wear a support belt under your lower abdomen.
• Consider having your back and pelvis adjusted by a chiropractor.
• Get plenty of rest. Elevating your feet is also good for your back.

How can you treat back pain during pregnancy?

There are a number of things you can do to treat back pain during pregnancy. Some of the steps you take to avoid back pain may also be used to treat current back pain.

Here are some other common interventions physiotherapy sessions:

• Ice or heat
• Braces or support devices
• Sleep on your left side, and use a support pillow under your knees.
• Schedule an appointment with a licensed health care professional such as a chiropractor.
• Lamaze exercises: these are techniques taught to an expectant mother and they involve breathing exercise patterns

Stretching exercise

Make the muscles limber and warm, which can be especially helpful when you’re pregnant. Here are some simple stretches you can perform and are advisable:

Pregnancy Fitness

• Neck rotation: Relax your neck and shoulders. Drop your head forward. Slowly rotate your head to your right shoulder, back to the middle, and over the left shoulder. Complete four, slow rotations in each direction.
• Shoulder rotation: Bring your shoulders forward and then rotate them up toward your ears and then back down. Do four rotations in each direction. 
• Swim: Place your arms at your sides. Bring your right arm up and extend your body forward and twist to the side, as if swimming the crawl stroke. Follow with left arm. Do the sequence ten times. 
• Thigh shift: Stand with one foot about two feet in front of the other, toes pointed in the same direction. Lean forward, supporting your weight on the forward thigh. Change sides and repeat. Do four on each side.
• Leg shake: Sit with your legs and feet extended. Move the legs up and down in a gentle shaking motion.
• Ankle rotation: Sit with your legs extended and keep your toes relaxed. Rotate your feet, making large circles. Use your whole foot and ankle. Rotate four times on the right and four times on the left.

Kegel Exercises During Pregnancy

Kegel exercises help strengthen the muscles that support the bladder, uterus, and bowels. By strengthening these muscles during your pregnancy, you can develop the ability to relax and control the muscles in preparation for labor and birth. Kegel exercises are also highly recommended during the postpartum period to promote the healing of perineal tissues, increase the strength of the pelvic floor muscles, help these muscles return to a healthy state, and increase urinary control.

To do Kegels, imagine you are trying to stop the flow of urine or trying not to pass gas. When you do this, you are contracting the muscles of the pelvic floor and are practicing Kegel exercises. While doing Kegel exercises, try not to move your leg, buttock, or abdominal muscles. In fact, no one should be able to tell that you are doing Kegel exercises. So you can do them anywhere!

We recommend doing five sets of Kegel exercises a day. Each time you contract the muscles of the pelvic floor, hold for a slow count of five and then relax. Repeat this ten times for one set of Kegels.

When to contact your health care provider?

Experiencing back pain is usually not a reason to contact your health care provider, but there are situations where contacting your provider is necessary.

You want to contact your health care provider if you are experiencing any of the following:

• Severe back pain
• Increasingly severe or abrupt-onset of back pain
• Rhythmic cramping pains–This could be a sign of preterm labor.

Severe back pain may be related to pregnancy-associated osteoporosis (brittle bones), vertebral osteoarthritis, or septic arthritis. These are not common, but it is something your health care provider will examine for if you are experiencing severe back pain.

Your Next Steps:

• Begin an approved exercise program to support your back and abdomen.
• Set aside a couple of times each day when you can take a nap or get off your feet.
• Purchase a support belt.
• Purchase a sleep aid pillow.