11/11/2024

As a physical therapist, one of the most common reasons pregnant women come to see me, is low back pain. It’s no surprise—your body is going through tremendous changes as it accommodates the growing baby. But here’s the good news: there are safe and effective ways to manage this pain and improve your comfort during pregnancy.

In this blog post, we’ll explore the causes of pregnancy-related back pain and some practical strategies that can help alleviate it.

Why Does Low Back Pain Occur During Pregnancy?

Low back pain during pregnancy is common, affecting nearly 50-70% of women. There are several reasons why:

1. Weight Gain: As the baby grows, your body gains weight, and this added load increases the stress on your spine, especially in the lower back.
2. Postural Changes: The growing baby shifts your center of gravity forward, which can lead to an exaggerated lumbar curve (lordosis) as the pelvis tilts forward. This altered posture increases strain on the muscles and joints of the lower back.
3. Hormonal Effects: Pregnancy hormones like relaxin loosen the ligaments in your pelvis to prepare for childbirth. While this flexibility is important for labor, it can also destabilize your spine and joints, leading to discomfort and pain.
4. Stress: Emotional and physical stress can cause muscle tension, especially in the back, which may exacerbate pain.

Managing Low Back Pain During Pregnancy

Fortunately, there are ways to manage pregnancy-related low back pain that don’t involve medications. Below are some effective strategies that I often recommend to my pregnant clients:

1. Strengthening Exercises

Strengthening the muscles that support your back and pelvis is one of the best ways to relieve low back pain during pregnancy. Focus on exercises that target the core, glutes, and pelvic floor, as these muscles help stabilize the spine and pelvis. Some safe exercises include:

• Pelvic Tilts: These gentle movements help stretch and strengthen the lower back and abdominal muscles. While on your hands and knees, gently arch and round your back like a cat, holding each position for a few seconds.
• Bridges: Lie on your back with knees bent and feet flat on the floor. Slowly lift your hips toward the ceiling while squeezing your glutes. This strengthens the lower back and glutes while also engaging the core.
• Bird-Dog Exercise: Begin on your hands and knees, then extend one arm and the opposite leg out straight. Hold for a few seconds before switching sides. This exercise improves stability and strength in the back and core.

2. Stretching

Gentle stretching helps keep your muscles flexible and relieves tension in the lower back and hips. Some pregnancy-safe stretches include:

• Child’s Pose: A gentle stretch for the back, hips, and thighs. Kneel on the floor, then sit back onto your heels and reach your arms forward, lowering your head toward the ground.
• Seated Hamstring Stretch: Sit on the floor with one leg extended and the other bent. Slowly reach toward your toes while keeping your back straight. This stretches the hamstrings, which can help alleviate pressure on the lower back.
• Seated glute stretch: Sit on a chair, cross one ankle over your opposite side. Either gently press down on the ben knee, or bend slightly forward with your trunk to increase the stretch through the hip on the bent knee side.

3. Physical Therapy

Pregnancy places a lot of pressure on the pelvic floor, and strengthening this area can help relieve low back and pelvic pain. A physical therapist can guide you through exercises that safely target the pelvic floor muscles, abdominals and surrounding muscles.

4. Prenatal Massage and Manual Therapy

Manual therapy techniques, such as soft tissue massage, can provide relief for pregnancy-related low back pain. A trained physical therapist or prenatal massage therapist can apply gentle pressure to relax tight muscles and alleviate pain.

5. Support Belts

Maternity support belts can provide additional support to the lower back and abdomen, helping to distribute weight more evenly. Wearing a support belt during activities like walking or standing for long periods can help reduce pain and fatigue.

6. Heat Therapy

Applying heat to the lower back and glutes can help relieve pain Heat therapy can relax tight muscles. Always place a towel between your skin and the heating pad or ice pack, and limit the application to 15-20 minutes at a time.

7. Aerobic Exercise

Gentle aerobic exercises, such as walking, swimming, or using a stationary bike, can improve circulation, reduce muscle stiffness, and release endorphins that act as natural painkillers. Swimming, in particular, is a great low-impact option that takes pressure off the spine while providing a full-body workout.

When to Seek Professional Help

While low back pain is common during pregnancy, there are times when it may signal a more serious issue. If your pain is severe, persistent, or accompanied by symptoms like numbness, tingling, or weakness in the legs, it’s important to consult a healthcare provider. A physical therapist can also help you develop a personalized treatment plan to address your specific pain and needs.

I recommend seeing a pelvic floor physical therapist prior to birth and especially postpartum.

Managing Low Back Pain During Pregnancy

Low back pain doesn’t have to overshadow your pregnancy journey. By incorporating targeted exercises, maintaining good posture, and using simple pain-relief techniques, you can manage discomfort and keep your body strong throughout pregnancy.

If you’re experiencing low back pain during pregnancy, don’t hesitate to reach out to a physical therapist for support. With the right strategies, you can stay active, reduce pain, and enjoy a more comfortable pregnancy.

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