Most women develop back pain at some point during pregnancy. Low back pain (LBP) is commonly experienced during pregnancy, affecting approximately 50% of pregnant women, reports a medical research. [1] In fact, there is a reason for every ache in your body: back pain during early pregnancy is really due to hormonal changes particularly with progesterone and relaxin. As pregnancy progresses, the specific cause of your back pain may change but discomfort remains. In this post, our prenatal physiotherapists elaborate on basics of pregnancy back pain and all you need to know to prevent and ease back pain during pregnancy in easy question and answer format.
What is pregnancy back pain | Cause of back pain during pregnancy | Abdominal muscles and back pain connection | How to prevent back pain during pregnancy | How to relieve pregnancy back pain | When to worry?
What is pregnancy back pain?
Back pain during pregnancy typically takes the form of pain / ache, stiffness and soreness in the upper back or lower back and hips that can sometimes extend into the buttocks, thighs, legs and knees. Back pain is very common during the early stages of pregnancy and is most prevalent during the fifth to seventh months of the pregnancy. With day-to-day activities, the pain may even worsen, causing sleepless nights and painful days.
What causes back pain during pregnancy?
The following changes during pregnancy can lead to back pain:
- Strain on your back muscles owing to increasing weight
- Abdominal muscle weakness
- Pregnancy hormones
- Stress
How do my back muscles become strained during pregnancy?
The main cause of back pain during pregnancy is strain on your back muscles. As your pregnancy progresses, your uterus becomes heavier. Because this increased weight is carried in the front of your body, you naturally bend forward. To keep your balance, your posture changes. You may find yourself leaning backward, which can make the back muscles work harder. This extra strain can lead to pain, soreness, and stiffness.
How can weakened abdominal muscles affect my back during pregnancy?
Your abdominal muscles support the spine and play an important role in the health of the back. During pregnancy, these muscles become stretched and may weaken. These changes also can increase your risk of hurting your back when you exercise. Following a specialised prenatal exercise program under the guidance of a qualified physiotherapist will ensure you are doing progressive exercises that strengthen muscles systematically, without risking over-strain.
How can pregnancy hormones contribute to back pain?
To prepare for the passage of the baby through the birth canal, a hormone relaxes the ligaments in the joints of your pelvis. This loosening allows the joints to become more flexible, but this hormone can also loosen the spinal cord which can cause instability and lead to back pain.
What can I do to prevent back pain during pregnancy?
To help prevent back pain, be aware of how you stand, sit, and move with the fast changing body during pregnancy. Here are some tips that may help:
- Wear shoes with good arch support. Flat shoes usually provide little support unless they have arch supports built in. High heels can further shift your balance forward and make you more likely to fall.
- Consider investing in a firm mattress. A firm mattress may provide more support for your back during pregnancy.
- Do not bend over from the waist to pick things up—squat down, bend your knees, and keep your back straight.
- Sit in chairs with good back support, or use a small pillow behind the low part of your back. Special devices called lumbar supports are available at office- and medical-supply stores.
- Try to sleep on your side with one or two pillows between your legs or under your abdomen for support.
- Regular exercise can strengthen the body and improve flexibility. Do give prenatal exercises a try! This can easily decrease the stress on your spine and help you relax.
What can I do to ease back pain?
Get regular exercise*. Exercises for the back strengthen and stretch muscles that support your back and legs and promote good posture. They not only ease back pain but also help prepare you for labor and childbirth. You also can try applying heat or cold to the painful area.
Related Reading:* 10 Ways to Avoid Back Pain due to Pregnancy
Is pregnancy back pain the same as sciatica?
If you’re feeling sharp, shooting pain that starts in your back or buttocks and radiates down your legs, you may be experiencing sciatica.
The good news about back pain during pregnancy is that it’s treatable with simple measures that are safe for you as well as the baby. To add to the good news, there are many ways to relieve pregnancy back pain — so if one solution doesn’t work, another probably will.
Related Video: Stretches to relive sciatica pain during pregnancy
When should I contact a doctor about back pain during pregnancy?
If you have severe pain, or if pain persists for more than 2 weeks, you should contact your obstetrician. Back pain is a symptom of preterm labor, and it also can be a sign of a urinary tract infection. Contact your health care professional right away if you have a fever, burning during urination, or vaginal bleeding in addition to back pain.
As per the recommendations of The American College of Obstetricians & Gynecologists (ACOG) [1] Low Back Pain in Pregnancy: Investigations, Management, and Role of Neuraxial Analgesia and Anaesthesia: A Systematic Review; Sehmbi H.a · D'Souza R.b · Bhatia A.c ; https://doi.org/10.1159/000471764 ; https://www.karger.com/Article/Fulltext/471764
