Pregnancy & Low Back Pain: They Go Together Like Pickles & Ice Cream

Ask any pregnant woman if her back hurts and the majority of them will scream “YES!!!!!”  Especially those who are further along in their pregnancy.  Pregnancy and low back pain seem to go together like pickles and ice cream.

So, what causes back pain during pregnancy?

It is usually caused by strain on the back muscles.  In mid-pregnancy, an expectant mom’s center of gravity changes.  In response to that, her posture changes.  Most women begin to lean backward in the later months of pregnancy, which makes their back muscles work harder.

Pregnancy hormones may contribute to back pain as well.  A hormone relaxes the ligaments in the strong, weight-bearing joints in the pelvis.  This loosening makes the joints more flexible, but it can cause back pain if the joints become too mobile.

What can a pregnant woman do to prevent back pain during pregnancy?

To help prevent or ease back pain, be aware of how you stand, sit, and move.  Here are some tips that may help:

▪   Wear low-heeled (but not flat) shoes with good arch support

▪   Ask for help when lifting heavy objects

▪   When standing for long periods, place one foot on a stool or box

▪   If your bed is too soft, have someone help you place a board between the mattress and box spring

▪   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

▪   Try to sleep on your side with one or two pillows between your legs for support

▪   Exercise – walking, light weight-lifting, and water aerobics are safe to do for most pregnant women

What can a pregnant woman do to ease back pain?

Apply heat or cold to the painful area or massage it*.  If that doesn’t work, ask your OB/GYN to refer you to a Licensed Physical Therapist who has experience with pregnant women.   An experienced Physical Therapist can help an expectant mother do exercises that can help lessen backache.  Such exercises strengthen and stretch muscles that support the back and legs and promote good posture – keeping the muscles of the back, abdomen, hips, and upper body strong.

When should a pregnant woman contact her healthcare provider about back pain?

If you have severe pain, or if pain persists for more than 2 weeks, you should contact your healthcare provider.

*Massage Therapy should NOT be performed during the first trimester.

Sources:

August 2011: American College of Obstetricians & Gynecologists

Journal of Physical Activity and Health, 2011, 8 309-320.