Pregnancy and Back Pain

For pregnant women, back pain during pregnancy is not a trivial matter. If not addressed, it can have a negative impact on your daily lifestyle, cause missed time from work, and make your delivery more difficult. Eighty percent of women will experience back pain at some point during their pregnancies. The severity of this pain, during pregnancy, ranges from mild discomfort after standing for long periods of time to debilitating pain that interferes with daily life. Back pain in the course of your pregnancy can also create problems that will continue for an extended period after delivery.

What causes back pain during pregnancy?

Back pain during pregnancy is related to a number of factors. Here is a list of potential causes of back pain during pregnancy:

• Increase of hormones: Hormones released during pregnancy allow ligaments in the pelvic area to soften and the joints to become looser in preparation for the birthing process of your baby; 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 finds the weak spot 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.

What can I do about it?

There are a number of things you can do to treat back pain during pregnancy. Here are some other common interventions:

• Practice good posture: As your baby grows, your center of gravity shifts forward. As you compensate in some way to avoid falling forward, you may strain the muscles in your lower back which can cause back pain. So tuck your buttocks under, pull your shoulders back and downward, and stand straight and tall.
• Try massage: Massage to the lower back can often help tired, aching muscles. Try leaning forward over the back of a chair or lying on your side. Your partner can gently massage the muscles that run either side of your spine or concentrate on your lower back.
• Heat and Water: A warm bath, a hot pack or a warm jet of water from a shower head can all help with back pain.
• Use a support belt: It is recommended to wear a support belt to take some of the weight of your baby off your tummy muscles and back.
• Try a support pillow in bed: Sleeping on your side with a wedge shaped pillow placed under your tummy has been shown to reduce back pain.
• Sleep on your side: Sleep on your side, not your back. Keep one or both knees bent. It may also help to place one pillow between your knees and another under your abdomen, or use a full-length body pillow.
• Sit and stand with care: Sit with your feet slightly elevated. Choose a chair that supports your back or place a small pillow behind your lower back. Change position often and avoid standing for long periods of time. If you must stand, rest one foot on a low step stool.
• Do some strength and stability exercises: Pelvic floor exercises and lower abdominal exercises can help to reduce the strain of the pregnancy on your back. To perform a safe and easy lower abdominal exercise, get down onto your hands and knees and level your back so that it is roughly flat. Breathe in and then as you breathe out, perform a pelvic floor exercise and at the same time pull your belly button in and up. Hold this contraction for 5-10 seconds without holding your breath and without moving your back. Relax the muscles slowly at the end of the exercise.

During pregnancy your body will go through many changes. Some of these changes may cause discomfort. This is normal. Backache is one of the most common complaints during pregnancy. However, if you follow the tips given above and do exercises to strengthen your muscles, you can ease some of the pain.