From hormonal changes to weight gain, from changing posture to pressure on the spine and back—pregnancy can be incredibly hard on your body. Of the many challenges that pregnant people face, back pain is especially common. Here are some helpful tips for managing it while carrying your little one.
What Causes Back Pain During Pregnancy?
There are many possible causes of back pain during pregnancy, and the exact cause can vary from person to person. Here are some of the most common ones:
Hormonal Changes
During pregnancy, your body produces a hormone called relaxine that “relaxes” the ligaments around your pelvis and loosens the joints in preparation for birth. However, it also loosens the ligaments that support your spine—which leads to back pain.
Weight Gain
You gradually gain weight over the course of your pregnancy. Your spine has to support this additional weight, which can result in pain, especially in the lower back.
Postural Changes
The growth of the uterus during pregnancy shifts your center of gravity forward, changing your posture. Unfortunately, those changes can also lead to muscular tension and back pain.
Separation of the Abdominal Muscles
The abdominal muscles can separate during pregnancy to give the uterus room to grow, a condition called diastasis recti. This can also cause back pain, since it reduces your abdominal muscles’ ability to support your back.
Tips for Managing Back Pain During Pregnancy
Sit or Stand with Good Posture
Good posture is essential for managing back pain during your pregnancy. Make sure to hold yourself straight, with your shoulders back and pelvis slightly tucked, to reduce pressure on your back.
Use a Pregnancy Pillow
Pregnancy pillows come in different forms, like U-shaped and C-shaped, and can help you sleep more comfortably and painlessly. You can also place your pillow under your stomach or between your legs for greater support.
Avoid Standing or Sitting For Long Periods
Alternating between sitting and standing positions can help you better manage your back pain. If you have to stay seated for prolonged periods, use a cushion to support your lower back and take regular walking breaks. If you have to remain standing for a while, use a footrest to reduce pressure on your lower back.
Strengthen Your Back Muscles
Certain strength training methods like pilates or prenatal yoga can help you improve your posture and reduce back pain.
Wear Comfortable Shoes
Wearing comfortable shoes with good arch support can similarly improve posture and reduce pain. Avoid wearing high heels, opting instead for flat shoes or shorter heels.
Stretch Regularly
Integrate stretching into your routine to relieve muscular tension and maintain your flexibility. Try lightly stretching your back, legs, and hips a few times per day.
Try Other Relieving Techniques
Other methods of relieving back pain include hot or cold compresses, prenatal massages, and acupuncture.
Avoid Lifting Heavy Objects
When you lift something, make sure to always bend your knees and keep your back straight. Avoid lifting heavy objects as much as is possible, and ask for help when necessary so that you can avoid forcing your back.
Practice Relaxation and Deep Breathing
Relaxation, meditation, and deep breathing techniques can help you both manage your back pain and relax more generally. Relieve your physical and mental stress all at once!
Consult a Healthcare Professional If Needed
If your back pain becomes intense or persists despite your best efforts, consult a healthcare professional. A prenatal care specialist or physical therapist can provide treatment and advice tailored to your situation.
Managing back pain is essential for preserving your health and comfort when you’re pregnant. Using pregnancy pillows, strength training, and sitting or standing with correct posture, among other methods, can all help you alleviate your pain and live an easier life as a future parent.
FAQ: Back Pain During Pregnancy
Is it normal to have back pain at the beginning of pregnancy?
Yes, it’s totally normal to experience back pain at the beginning of your pregnancy! Hormonal changes and your growing uterus can both lead to back pain.
How can a pregnant person relieve their back pain?
Using pregnancy pillows, strength training, stretching, maintaining good posture, and using hot or cold compresses can all help you relieve your pregnancy-related back pain.
Why am I experiencing back pain during my pregnancy?
Back pain during pregnancy often results from weight gain, hormonal changes, and the growth of the uterus.
What types of mattresses are recommended for pregnant people dealing with back pain?
We recommend using a mattress that is firm yet comfortable to better support your spine.
Can I use pregnancy pillows?
Yes, using these types of support pillows can help you sleep in a more comfortable position and reduce your back pain.
Does my back pain affect my baby?
No, back pain generally doesn’t present any danger to your baby.
When should I talk to my doctor about my pregnancy-related back pain?
You should talk to your doctor if your pains are severe, persistent, or accompanied by other worrying symptoms.
Do prenatal support belts help with back pain?
Yes, prenatal support belts can help reduce pressure on your back and relieve pain.
Is it safe to use hot or cold compresses to relieve back pains during pregnancy?
Yes, it is generally safe to use hot or cold compresses, but consult your doctor for advice specific to your situation.
Does back pain disappear after giving birth?
Generally, back pain disappears after you give birth. However, some people will continue to feel pain for a short period of time.
