Pregnancy Back Pain: How can you prevent it?

Women experience mild to severe back pain during pregnancy, and it is perfectly normal. Increased weight, changes in body alignment, and changes in posture are some of the reasons why most expecting moms experience pregnancy back pain. For some, the pain can become a permanent problem.

This time, we will talk about why women have back pain during pregnancy, how to relieve this, different remedies you can use, and tips on how to ease it easily.

When does back pain start in pregnancy?

A small percentage of women experience pregnancy back pain because of a condition known as sciatica. The additional pressure on the sciatica nerve may cause it to be inflamed and then cause extreme pain.

According to Mayo Clinic, sciatica refers to pain that travels along the path of the sciatic nerve. The sciatic nerve travels from the lower back through the hips and buttocks and down each leg. Sciatica most often occurs when a herniated disk or an overgrowth of bone puts pressure on part of the nerve.

Despite the severity of the pain that comes with sciatica, the majority of patients recover with treatment within a matter of weeks. Surgery might be required for individuals suffering from severe sciatica, extreme leg weakness, or bowel or bladder problems.

Pregnancy back pain can be prevented if you make sure to be fit and healthy even before getting pregnant. However, it is not too late if you just start to exercise upon pregnancy. Just make sure to discuss this with your doctor beforehand and get advice on what is the best way to get fit during this period.

Lower back pain normally appears during the fifth and seventh months of pregnancy, but it can appear as early as eight to twelve weeks in some cases.

Back pain is more common in women who have previously experienced lower back pain, and it can occur earlier in pregnancy.

Early pregnancy back pain

Back pain or pains are fairly typical during pregnancy, particularly at the beginning.

Your body’s ligaments naturally loosen and stretch during pregnancy to go and get you ready for labor. Back pain may result from this tension on the joints in your lower spine and pelvis.

Lumbar discomfort in pregnancy usually originates in the middle of the back, just above the waist, and might radiate into the woman’s leg or foot.

Lower back pain (pain in the back of the pelvis) is four times more common than lumbar discomfort during pregnancy. A profound ache under the waistline, on one or both sides, or across the tailbone.

Pregnancy back pain causes and risks

Back pain in your pregnancy? The good news is: Your baby is now growing. On the other hand, there are still a lot of reasons why pregnant women experience back pain. Here are some of them:

• You are gaining weight. The average weight gain for women during a healthy pregnancy is between 25 and 35 pounds. That weight should be maintained by the spine. That could result in lower back pain. The blood arteries and nerves in the pelvis and back are further compressed by the weight of the uterus and the developing baby.
• Your body is preparing for your birthing process. Hormones generated during pregnancy allow ligaments in the pelvic area to relax and joints to soften. This change could influence the way your back is supported normally.
• The little one is growing.  The rectus abdominis muscles, which run in two parallel sheets from the rib cage to the pubic bone, may split down the middle as the uterus develops. This separation may make that back pain worse.
• You have bad postures. Poor posture, extended standing, and bending over can all cause or exacerbate back pain.
• You are stressed. Stress builds up in the body’s weak regions. Due to changes in your pelvic area, you may have more back ache during stressful stages of your pregnancy.

How is early pregnancy back pain diagnosed?

Back discomfort during pregnancy is diagnosed using a review of the patient’s medical history, a physical examination, and maybe an MRI to rule out a herniated disk. No X-rays or CT scans will be taken because these treatments use radiation.

How to relieve back pain during pregnancy?

To avoid and relieve lower back pain during pregnancy’s first trimester, try the following tips:

• Exercise regularly. Muscles are strengthened in flexibility and strength by regular exercise. Your spine may feel less strain as a result. Most pregnant women can do safe exercises like walking, swimming, and stationary cycling. You can strengthen your back and abdomen using workouts that your doctor or physical therapist can recommend.
• Keep a good posture. Slumping places strain on your spine. Thus, it is essential to keep proper posture whether working, sitting, or sleeping. To make up for your expanding tummy, you might have a tendency to slouch back. A support belt may be beneficial as well.
• Apply a cold or warm compress. You might get relief by putting heat and cold on your back. If your doctor approves, start by providing cold compresses to the painful area for up to 20 minutes several times each day.  Change to heat after two or three days by putting a heating pad or hot water bottle on the painful area. Stop heating up your abdomen while you are pregnant.
• Do some stretching. You can strengthen both back and pelvic muscles by doing the “backward stretch," “low back stretch," and “standing pelvic tilt."

How to ease back pain in pregnancy using safe exercises

Many exercises can be used as remedies for the back pain you experience during pregnancy. Some of these are the following:

1. Pelvic Tilts

Lay on your back with your knees bent and your feet flat on the floor to learn the pelvic tilt. You’ll probably notice a gap between your back and the floor if you place your palm on the small of your back.

Now strive to firmly press the lower half of your spine against the floor, leaving no space between your back and the ground. The buttocks should be relaxed to isolate the abdominals. The pelvic tilt can be performed while lying down, standing, sitting, or kneeling.

This one is a good exercise remedy to ease back pain during pregnancy in women.

2. Arm and leg raises

Kneel on your hands and knees with a straight spine. To maintain your pelvis stable, lift your right arm and left leg to establish a straight line with your spine, then conduct a pelvic tilt.

After pausing in this position, slowly drop your arm and leg. Alternate lifting the opposing arm and leg. Split the workout into two pieces and complete the leg or arm rises separately if you’re having problems maintaining balance in this stance.

3. Wall Squats

Place your head, shoulders, and back against a wall, with your feet about 1 to 2 feet away. Squat with your knees at a 90-degree angle and your lower back on the wall, as if you were about to sit down. Carefully return to the wall, keeping your back and buttocks in touch.

Stretching exercises

1. Backstretch

Start on your hands and knees, legs wide apart, and hands slightly forward of your head. Place a small pillow under you if necessary to provide abdominal support during this back workout. Sit back on your knees and stretch your arms forward to feel a stretch along your spine.

2. Hamstring stretch

Place one foot on a chair and point both hips and feet forward. Keep your back straight and bend forward from your hips to feel a stretch in the back of your thigh. If you can’t stand tall or your knees bend, try a lower step.

3. Chest stretch

Stand with your back straight and your head upright. Clasp your hands behind your back and gradually stretch your arms up and back without bending forward to feel a stretch at the front of your shoulders and arms.

4. Neck stretch

While sitting or standing, tilt your head forward and to one side. Pull lightly from behind your head with the hand on the same side as your tipped head. You can isolate the neck muscles that need stretching by moving your head while pulling.

Pilates exercises

The Healthline has compiled a few pilates exercises for early pregnancy back pain.

1. TheraBand arm pull

• When standing or sitting, keep a TheraBand shoulder distance apart in front of your chest.
• As you exhale, pull the band apart with your arms straight, maintaining arm height and pressing your shoulder blades together.
• Return the band to its original position.
• Reps should be 10–15.

2. Arm Rows

• Standing or seated, bring both arms up to 90 degrees from your sides, fists pointing forward.
• Exhale and thrust both arms forward, keeping your shoulder blades together, as if you’re moving through water or opposing it.
• As you inhale, pull your arms back to their starting position, maintaining a tight squeeze through your arms, upper back, and shoulders.
• Reps should be 10–15.

3. Pointer

• Standing or seated, bring both arms up to 90 degrees from your sides, fists pointing forward.
• As if you’re going through or against water, exhale and press both arms forward, shoulder blades together.
• As you inhale, return your arms to their beginning position, retaining a firm grasp on your arms, upper back, and shoulders.
• It’s best to do 10–15 reps.

4. Glute Stretch

• To begin, take a seat in a chair or on the floor.
• Stretch your buttocks and hips by crossing one leg over the other and gently pressing your knee out to the side.
• Keep both sit bones at the same level.
• Hold for 20 seconds on each side.

5. Lower back stretch

• Sit on the floor with your legs straight out in front of you. (If your tummy is getting bigger toward the end of the third trimester, separate your legs into a “V" but not too wide.)
• Take a deep breath and extend your arms forward.
• Exhale and reach forward from your hips until your lower back and legs are stretched.
• Avoid slouching by keeping your knees on the floor.
• For 20 seconds, stay in this position.

6. Clams

• Lay on your side, if required, with a pillow to support your tummy.
• Place your hand or a pillow beneath your head.
• Maintain an open chest while bending your knees to align your heels with your hips.
• Press your heels together and open your top knee away from your bottom knee while inhaling and exhaling.
• You should be able to feel the contraction of your hip and glute muscles. Maintain as much flexibility in your thighs as possible.
• Only go halfway up if your lower back hurts.
• On each side, do 10–20 reps.

7. Leg Raises

• Place hands under shoulders and knees under hips while on all fours.
• While inhaling, stretch one leg back along the floor.
• Exhale and lift your stretched leg off the floor slowly, squeezing your butt muscle and pointing your foot.
• Lift and lower your leg without letting it touch the floor, working your buttocks each time.
• Maintain torso and hip stability.
• If your lower back or pelvis hurts, only move a short distance up and down.
• Rep 15 times on each leg.

To be able to do these exercises at home, you need to invest in different exercise equipment. Here are some of our recommended brands that you can purchase online:

Mama’s Choice Pregnancy Belt

A pregnancy belt is a pregnancy must-have that helps support your belly during pregnancy to alleviate lower back pains and improve your balance. It helps by lifting and redistributing the weight of the baby bump, relieving pressure on your lower back and pelvic area.

If you’re in your 2nd or 3rd trimester and in need of a little support, Mama’s Choice offers one that is made out of a breathable material that makes it comfortable to wear daily. It’s also stretchable and can easily adjust as your baby bump grows. This pregnancy belt relieves pressure and ensures you stay comfortable when on the move. 

Features we love:

• Made out of a breathable fabric
• Easily adjustable
• Easy to use
• Available in cream and black

Yoga Mat – Eiderfinch Extra Thick Yoga Mat

A yoga mat, also known as a sticky mat, is one of the most important and useful yoga equipment. Its non-slip and textured soft surface makes you perform yoga poses safely and comfortably. 

Have a more comfortable yoga session using the Eiderfinch Extra Thick Yoga Mat. It has a double-sided non-slip surface and extra thick high-density anti-tear material. This yoga mat is perfect to use by pregnant moms because of its slip-resistant advantage that prevents injuries from happening. 

It uses modern technology making it moisture resistant as well. No need to stress out thinking about how to clean it because it can be easily washed using pregnancy-safe soap and water. What’s more to love with this yoga mat is its lightweight feature which makes it easier to bring anywhere. Plus, it comes in different colors and a free carrying strap.

Features we love:

• Double sided non-slip surface.
• Moisture resistant.
• Easy to clean.
• Lightweight.
• Color varieties: gray, green, turquoise, blue, and purple. 

Knee and Wrist Pad – Decathlon Kimjaly Yoga Knee & Wrist Pad

Knee and wrist pads provide significant support on your knees and wrists. For moms-to-be doing prenatal yoga, it is necessary to use these pads as it gives protection to their sensitive skin and joints. 

If you find yourself having a painful knee or wrist after doing different yoga positions, then you might need to use a knee and wrist pad. Decathlon offers Kimjaly Yoga Knee & Wrist Pad that gives support and extra protection to your knees and wrists while exercising.

This knee and wrist pad is made from lightweight and durable foam material. It is slightly rounded at the center to fit comfortably around joints. And it has a cute chakra shape and light green in color. 

Features we love:

• Made with durable foam material.
• Lightweight.
• Slightly rounded center for joints.
• Cute shape and color.

Bolster Pillow – Yoga Bolster Pillow for Meditation and Support

A yoga bolster is a firm pillow or cushion that can support you from doing different yoga poses. It is typically rectangular in shape. Aside from supporting the body parts while doing yoga, it can be used as a stretch buddy as well. 

This yoga bolster pillow gives optimal support on joints, and provides lumbar relief and total relaxation while doing yoga. It can also be used while doing some stretching exercises. 

It is crafted using layers of recycled foam with a firm core that is durable. In addition, it is strategically designed and rectangular in form. The dual-layer technology that was used for it ensures that this bolster pillow will not lose its shape and firmness.

It uses an eco-suede fabric material that is very comfortable to the skin and eco-friendly as well. No harmful chemicals were used on making this pillow which makes it perfect to use by expectant moms. It comes in two colors: pink and gray.

Features we love:

• Made from recycled foams.
• Dual layer technology.
• Eco-suede fabric.
• 100% safe for pregnant moms.

Back discomfort might occasionally be a sign that there is a major problem. Preterm labor is among the most worrisome causes of back pain during pregnancy. Women should be on the watch for any new, cyclical pain, which could be a sign of uterine contractions, in addition to any changes in vaginal discharge or bleeding that might indicate a placental issue or an early rupture of the waters.

If you can not handle the pain already or you know that there is something wrong happening in your body, consult your doctor immediately.

Additional information from Angerica Villanueva

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