Pregnancy Back Pain
Article by Zoe Russell
How To Manage Pregnancy Back Pain
The good news is, your baby is growing, which is what should be happening, but it can still be tough on your back. You’ve got lots of company – many pregnant women experience back pain, usually starting in the second half of pregnancy.
You should know that there are things you can do to minimise your back pain.
Causes Of Back Pain In Pregnant Women
Pregnancy back pain typically happens where the pelvis meets your spine, at the sacroiliac joint or SIJ, in the lumbar spine or at the joint between the two halves of the pelvic rim known as the pubic symphysis.
There are many possible reasons why it happens. Here are some of the more likely causes:
Hormone Changes
During pregnancy, your body makes a hormone called relaxin that allows ligaments in the pelvic area to relax and thus the joints to become looser in preparation for the birth process. The same hormone can cause ligaments that support the spine to loosen, leading to instability and pain, particularly if before pregnancy, you had some weakness of the muscles supporting this region.
Muscle Separation
As the uterus expands, two parallel sheets of muscles (the rectus abdominis muscles or six-pack muscles), which run from the rib cage to the pubic bone, may separate along the centre seam. This separation may worsen back pain.
Weight Gain
During a healthy pregnancy, women typically gain weight. The spine has to support that weight. That can cause lower back pain. The weight of the growing foetus and uterus also puts pressure on the blood vessels and nerves in the pelvis and back.
Posture Changes
Pregnancy shifts your centre of gravity. As a result, you may gradually – even without noticing – adjust your posture and the way you move. This postural change may result in back pain or strain.
Stress
Emotional stress can cause muscle tension in the back, expressing itself as back pain or back spasms. You may find that you experience an increase in back pain during stressful periods of your pregnancy.
Treatments For Back Pain In Pregnancy
There is good news! Unless you had chronic backaches before you got pregnant, your pain would likely ease gradually before giving birth.
Meanwhile, there are many things you can do to treat low back pain or make it rarer and milder:
Improve Your Posture
Slouching strains your spine. So using proper posture when working, sitting, or sleeping is a good move. For example, sleeping on your side with a pillow between the knees will take the stress off your back. When sitting at a desk, place a rolled-up towel behind your back for support; rest your feet on a stack of books or stool and sit up straight, with your shoulders back.
Wearing a support belt may also help. Your physiotherapist is the best person to advise you if this is likely to be beneficial for you.
Physiotherapy
Your physiotherapist is an expert when it comes to assessing and managing your pregnancy-related back pain. After a thorough assessment, there is a lot that physiotherapists can do to help you with your pregnancy-related back pain. In most cases, they can help you with improving your joint position and control.
Your physiotherapist will devise a specialised program tailored to your needs and the stage of your pregnancy.
Physiotherapy treatment may include any of the following, depending on your specific needs:
- Massage
- Joint Mobilisation
- Kinesio Taping
- Heat or Ice
- Joint mobility and stability exercises
- Posture education
- Pregnancy support prescription
- Yoga or pilates based exercises.
Exercise
Regular general exercise strengthens muscles and boosts flexibility – which may ease the stress on your spine.
Safe exercises for most pregnant women include:
- Walking
- Swimming
- Stationary Cycling
It is best to discuss your pre-pregnancy and current exercise regime with your physiotherapist, who can recommend the best exercises for your needs to strengthen your back and abdomen.
Maternity Belt
Some women benefit from a supportive maternity back brace specially designed for pregnant women. Ask your physiotherapist if one would be suitable for you.
More details are available here: Maternity Belt
Heat and Cold
Applying heat and cold to your back may help. Be careful not to apply heat to your abdomen during pregnancy.
Exploring Common Sources of Buttock Pain and SIJ Issues
Discovering the origins of buttock pain and sacroiliac joint (SIJ) discomfort can be essential for effective management and relief. This article sheds light on various conditions that can contribute to such discomfort, encompassing joint injuries, muscle-related issues, nerve-related injuries, and bone-related concerns. By understanding the potential culprits behind buttock pain and SIJ troubles, you can take proactive steps towards addressing and alleviating these discomforts.
The following conditions may cause buttock pain or SIJ issues.
Joint Injuries
Pregnancy-Related Pain
Muscle-Related Injuries
- Piriformis Syndrome
- Poor Hip Core Control
- Core Stability Deficiency
- DOMS - Delayed Onset Muscle Soreness
Lateral Hip Pain
Nerve-Related Injuries
Bone-Related Injuries
- Osteoporosis
- Fractures
- Stress Fracture (Pelvis or Sacrum)