How To Deal With Lower Back Pain During Pregnancy

October 6, 2022

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Final Thought On Back Pain During Pregnancy

How to Deal with Pregnancy Back Pain

Pregnancy is not always a pleasant experience for everyone, especially back pain because it is ongoing and doesnt go away on its own without some help. By following these suggestions above you will find relief and be able to enjoy your pregnancy without being in pain all the time.

Another suggestion that I have is to take frequent breaks and lay with your feet up, this will take some strain off of your back for a little while and allow it to relax. Watch a cute movie or tv show that you wanted to watch and try to enjoy the time without thinking about your to-do list.

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The 5 Easy Ways To Lessen Back Pain During Pregnancy

Back pain is a common pregnancy symptom, affecting up to 80% of pregnant women. For many women, back pain is a mild nuisance that can be alleviated with simple home remedies. However, for some women, back pain can be severe, making it difficult to perform everyday activities. If you are struggling with back pain during pregnancy, there are several things you can do to find relief.

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Strengthen Your Back Muscles

Since your back is at risk, it makes sense to strengthen it. Starting early in your pregnancy, engage in light weight-lifting exercises that can help to strengthen your lower back.

Some examples are:

Deadlifts: Stand with your feet hip-width apart, knees slightly bent. Using light weights or even none at all, bend at your waist and allow your hands to hang toward the floor. Keep your core and pelvic floor tight, and maintain full control as you bend down and come back up. Deadlifts are also used by serious weightlifting competitors and are often done with heavy weights. If you are pregnant, remember to use light weights to avoid injury it doesnt take much to strengthen your lower back. Youre just trying to avoid back pain not win a weightlifting competition!
Arm and leg lifts: Get on all fours on the floor. Slowly extend one leg back and then up, maintaining full control the whole time. If you are able, lift the opposite arm and point it straight out. However, if you feel uncomfortable or if you are not able to maintain your balance, omit the arms or do them separately.

How Can You Treat Back Pain During Pregnancy

There are a number of things you can do to treat back pain during pregnancy. Some of the steps you take to avoid back pain may also be used to treat current back pain.Here are some other common interventions:

Medications used to treat inflammation
Sleep on your left side, and use a support pillow under your knees.
Schedule an appointment with a licensed health care professional such as a chiropractor or massage therapist.

Try Hot And Cold Therapy

9 Best Exercises & Stretches for Lower Back Pain

Take an ice pack or hot towel and place it on your back to find relief from pain. If you do so, keep the heat or ice away from the abdomen.

If your back pain becomes unmanageable during any part of your pregnancy, visit a doctor as soon as possible.

All information provided on this website is for information purposes only. Please see a healthcare professional for medical advice. If you are seeking this information in an emergency situation, please call 911 and seek emergency help.

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Tips For Getting In And Out Of Bed With Back Pain

Try to avoid lying flat for long periods of time. Its better for your back and your baby to lie on your side.
You may find it more comfortable to have a pillow under your bump or between your knees to support your back. This can help you sleep better, too.
Some women find pregnancy pillows can help, but they can be pricey. You may find a normal pillow does the trick.
If you are getting pain in your hip from lying on your side, it may help to place a duvet under your sheet or use a memory-foam topper for a softer mattress.

Getting in and out of bed can get more difficult as your bump gets bigger. To take the strain off your back, try rolling onto your side moving your shoulders, hips and knees at the same time. Let your legs ease off the edge of the bed and put your feet on the floor. At the same time, use your arms to push yourself up to a sitting position.

Doing this all as one movement can be more comfortable. Try the movement backwards to get back into bed.

Physical Therapy And Exercise

Your healthcare provider or a physical therapist can recommend exercises to strengthen your low back and reduce pain. Regular exercise can strengthen the muscles of your low back, boost flexibility, and reduce the stress on the spine.

Safe exercises during pregnancy include walking, swimming, cycling, and low-impact aerobic exercises .

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What Are Some Symptoms Of Back Pain During Pregnancy

The symptoms of back pain during pregnancy are very similar to the symptoms of back pain prior to pregnancy. Some of the symptoms include:

Pain in the center of your back
Pain above or at the sides of the waistline
Pain over the pubic bone
Pain in the buttocks or thighs
Pain that can radiate to the legs
Stiffness or discomfort after sitting or standing for long period of time

Book A Physical Therapy Appointment

Pregnancy Back Pain Relief (Relieve Backache During Pregnancy)

Physical therapists, in addition to treating acute injuries, help pregnant women work through back pain by manipulating joints, muscles, and nerve pressure points and providing exercises that expectant moms can continue at home. Rick Olderman, M.S.P.T., a Denver-based physical therapist and the author of Fixing You: Back Pain During Pregnancy, says that one of his goals is to educate patients by âteaching them how to walk, sit, stand, bend forward, lie down, and exerciseâ in a healthy, back-supporting way.

One thing he does is placing tape on the backs of pregnant womenâs knees to âremind them to unlock their knees,â a habit that can put pressure on the large muscles of the legs and hip joints and the back, he says. Because womenâs joints become lax as a result of hormonal changes, Olderman also helps show women the importance of limiting their jointsâ ranges of motion to about 75 percent. âIt may feel good to stretch, but the tissue stress becomes greater,â he says, and can actually exacerbate pain. Some health insurance plans cover physical therapy, which is not always the case with other complementary therapies.

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What Is Lumbar Back Pain During Pregnancy

Lumbar pain occurs in the area of the lumbar vertebrae in your lower back, higher on your body than posterior pelvic pain. It probably feels similar to the lower back pain you may have experienced before you were pregnant. You feel it over and around your spine approximately at waist level.

You also might have pain that radiates to your legs. Sitting or standing for long periods of time and lifting usually make it worse, and it tends to be more intense at the end of the day.

When To Contact Your Health Care Provider

Experiencing back pain is usually not a reason to contact your health care provider, but there are situations where contacting your provider is necessary.You want to contact your health care provider if you are experiencing any of the following:

Severe back pain
Increasingly severe or abrupt-onset of back pain
Rhythmic cramping painsThis could be a sign of preterm labor.

Severe back pain may be related to pregnancy-associated osteoporosis, vertebral osteoarthritis, or septic arthritis. These are not common, but it is something your health care provider will examine for if you are experiencing severe back pain.

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A Final Word On Pregnancy Back Pain

Sometimes, back pain during pregnancy is just par for the course.

But sometimes, its not. According to Mayo Clinic:

Keep in mind that back pain during pregnancy might be a sign of preterm labor or a urinary tract infection. If you have back pain during pregnancy thats accompanied by vaginal bleeding, fever or burning during urination, contact your health care provider right away.

Mayo Clinic

Make sure to keep your provider apprised on your back pain from visit to visit, and dont hesitate to call in with concerns in between appointment. The nurse line is there for a reason, and they know what to listen for youre not bothering them.

Overall, hang in there! Pregnancy is one wild ride, full of ups and downs.

But I hope that this article gives you a bit of relief, so you can enjoy the rest of your pregnancy.

How Common Is Back Pain During Pregnancy

More than 60 percent of pregnant women experience lower back pain, particularly posterior pelvic pain and lumbar pain .

You might have back pain in early pregnancy, but it usually starts during the second half of pregnancy and can get worse as your pregnancy progresses. It may persist after your baby arrives, but postpartum back pain usually goes away within a few months.

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What If I Continue To Have Lower Back Pain During Pregnancy

Let your provider know if your back pain doesn’t respond to the measures above. She can evaluate your situation, discuss treatment options, and refer you to a specialist if necessary.

Some options to consider and discuss with your provider:

Acupuncture may reduce the intensity of back pain during pregnancy. Some studies have demonstrated acupuncture to be superior to physical therapy alone and more effective than standard treatment in many cases. Make sure, however, that the practitioner you choose knows how to do prenatal acupuncture and the areas to avoid.
Physical therapy can relieve pain and prevent recurring episodes of lower back pain.
Chiropractic care may be helpful, although there isn’t much evidence that it helps with pregnancy-related back pain.
A “sacral belt” lessens pain when walking for some women, although the device doesn’t help others at all. It may even increase pain for some women. Various maternity support garments have also been shown to improve low back pain in some cases.
Prescription medication may be necessary for severe pain.

Finding A Chiropractor For Back Pain During Pregnancy

There are several ways to find a chiropractor who can provide chiropractic care during your pregnancy.

Your OB/GYN or primary care physician might be able to provide recommendations. A local phone book or a quick online search might also yield results. While all chiropractors are trained to provide care to pregnant women, its always a good bet to find someone with experience treating pregnant women. Because of this, consider calling a few different chiropractic offices and enquiring about the practitioners experience with pregnant women.

Additionally, online databases provide a quick, easy way to find chiropractors with specific specialties. The American Chiropractic Association , for instance, includes a host of specialty options in its search criteria, including obstetrics and the Webster Technique. The International Chiropractic Pediatric Association specializes in providing information about chiropractic care for children, but they also have a search available for Webster Certified Chiropractors.

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Reasons For Back Pain In Pregnancy

Back pain can occur during any trimester, though it frequently arises in later months as the babyand your bellygrows. The pain can be mild or severe, and it often occurs in the lower back. Some women have greater odds going into pregnancy, such as women who are overweight and those who already have back problems.

You dont have to have pre-existing back problems, however. Pregnancy itself changes your body in ways that can lead to back pain. For example, as your uterus becomes heavier, extra strain is placed on your back muscles, which can alter your posture and cause discomfort.

Pregnancy changes your center of gravity and accentuates the curve in the lower back, Dr. Meyer explains. Weak abdominal muscles and core strength will make the back curvature changes worse, since these muscles stabilize your back. This, in turn, can cause pain.

But thats not all. When youre pregnant, your body releases a hormone called relaxin that loosens ligamentsthe tissue that connects bones to each otherin your pelvis. This loosening can affect back support and contribute to pain.

Other reasons women experience back pain during pregnancy includebut are not limited tostress, poor posture, too much standing, injury and trauma.

Strap On A Maternity Belt

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If you have pelvic girdle pain around your middle lower back and hips, a maternity belt may relieve your pain. This support garment does the work of the ligaments, muscles and fascia of the girdle area, explains Richter. But, she cautions, it should not be worn all of the time, because those muscles will stop working and will need to be retrained after you have your baby. I usually recommend that clients wear them during more taxing activitiessuch as activities with lots of bending, lifting, walking or standingjust so theyre not in discomfort, she explains. And then I give them exercises to try and resolve the issue.

Mickeler warns against wearing the belts too tightly, which can contribute to pelvic organ prolapse. Because of this, its best to have a practitioner guide you on how to use one.

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Limiting Standing And Walking Reduces The Occurrence Of Back Pain

If standing and/or walking causes or aggravates pregnancy back pain and leg pain, a maternity brace and comfortable walking shoes that provide shock-absorbing properties may be used. In general, any activity that includes long periods of standing and/or walking must be avoided and intermittent sitting must be performed.1

Ways To Ease Back Pain During Pregnancy

Brian Levine, MD, MS, FACOG, is board-certified in obstetrics-gynecology, as well as reproductive endocrinology and infertility . He is the director and founding partner of CCRM New York and was named a rising star by Super Doctors from 2017 to 2019.

Recovery Timeline

Low back pain and pelvic pain are among the most common problems that occur during pregnancy if you are pregnant and experiencing these symptoms, read on, you’re not alone. About half of pregnant women will complain of significant low back pain symptoms. The changes your body experiences during pregnancy are dramatic, and these physiologic changes can cause unexpected pain and difficulty with seemingly normal activities.

Contrary to popular belief, back pain is not only a problem later in pregnancy. In fact, the incidence of back pain during pregnancy peaks around 18-24 weeks. While the added weight of the developing fetus is a large component of why pregnant women develop these symptoms, it is not the only reason. A complex set of physiologic changes in the body can contribute to the development of lower back symptoms.

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Avoiding And Easing Back Pain In Pregnancy

Try these tips:

bend your knees and keep your back straight when you lift or pick something up from the floor
avoid lifting heavy objects
move your feet when you turn to avoid twisting your spine
wear flat shoes to evenly distribute your weight
try to balance the weight between 2 bags when carrying shopping
keep your back straight and well supported when sitting look for maternity support pillows
get enough rest, particularly later in pregnancy
have a massage or a warm bath
use a mattress that supports you properly you can put a piece of hardboard under a soft mattress to make it firmer, if necessary
go to a group or individual back care class

You can take paracetamol to ease back pain while you are pregnant, unless your GP or midwife says not to. Always follow the instructions on the packet.

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Stop Lifting Heavy Items

The current advice by doctors is that the maximum weight a pregnant woman should lift in her late pregnancy should be 25% less from what she was able to lift before she became pregnant.But that is a piece of advice from doctors that leave you shaking your head. How in the world should someone know what 25% is?So our recommendation is simple: make sure you do not carry anything that is heavy. Period.That means you should not carry all your groceries from your weekly run to the supermarket yourself. Ask someone to carry it for you, especially when you already have lower back pain!

Because Pregnancy Isn’t Taxing Enough With Morning Sickness Mood Swings And Continuous Fatigue

Back pain is one of the most pervasive complaints during pregnancy.

Back pain in pregnancy is so common as to be the norm, says Marjorie Meyer, MD, an OBGYN and the Division Chief of Maternal Fetal Medicine at the University of Vermont Larner College of Medicine in Burlington. Experts estimate at least 50 percent of pregnant womenand perhaps up to 80 percentwill experience it at some point.

Fortunately, back pain during pregnancy is rarely severe. It is uncommon for back emergencies that need surgery or intervention to happen in pregnancy, Dr. Meyer explains. And, the discomfort usually disappears once you have the baby.

Since thats not exactly helpful while youre pregnant and your back is screaming, check out these proven ways to find relief at home. Heres why you might develop pregnancy back pain, along with steps you can take to feel better.

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