Reviewed by Nivin Todd, MD on March 06, 2019 Your baby bump is growing by the day, but your new body shape often brings new aches and pains -- especially in your back. "A woman's
body is in a constant state of change during pregnancy, and the spine is no exception," says Neel Anand, MD, a professor of orthopedic surgery and director of spine trauma surgery at Cedars-Sinai Spine Center in Los Angeles. As your center of gravity shifts, your body compensates by
leaning backward, increasing the natural curve of your lower spine, which can lead to back pain. While it's extremely common -- 50% to 70% of all women have back pain at some point during their pregnancy -- you don't have to suffer. Ease the ache with these simple tips. Prenatal yoga is a great way to prevent and relieve
pregnancy back pain. Can't get to a class? Try these simple stretches, Anand says. Find more articles, browse back issues, and read the current issue of WebMD Magazine.
Back pain is common during pregnancy but can be reducedBack pain is common during pregnancy but can be reducedBack pain is a common part of pregnancy, especially in the later months. If you’re pregnant, back pain may be making your life miserable. You don’t have to accept aches and pain as simply part of your condition, however. Consider the many things you can do to prevent or relieve back pain during pregnancy. “Many pregnant women can ease their back pain through postural awareness and exercises that relieve back strain,” says Rebeca Sandoval, MD, an OB-GYN at Scripps Clinic Hillcrest. “But if your back pain persists, seek medical attention. Your doctor can help determine the cause of your pain and ways to address it.” Women should consult with their health care provider before starting any new medications or treatments for any pregnancy-related discomfort, Dr. Sandoval adds.
Causes of back pain during pregnancySeveral factors can contribute to back pain during pregnancy, including weight changes, pregnancy hormones and a shift in posture. Hormonal changes during pregnancy cause ligament laxity, especially where the pelvis and spine connect. This helps to prepare for passage of the baby through the birth canal, but it can lead to joint instability and cause back pain. As the weight of the baby increases, so does pressure on the spine and pelvic areas. Women typically gain between 25- to 35-pounds during pregnancy. There is also a change in the body’s center of gravity during pregnancy due to an expanding uterus. This can cause postural changes and put stress on the back. Tips to prevent, ease back pain during pregnancy
1. Exercise regularlyRegular physical activity can strengthen muscles that support the back and legs, boost flexibility and promote good posture. Try gentle exercises that do not cause pain. “Safe exercises for most pregnant women include walking, swimming, and stationary cycling. Your doctor or physical therapist can recommend exercises to strengthen your back and abdomen,” says Dr. Sandoval. Physical therapy programs focus on correcting poor posture, along with increasing range of motion, flexibility and muscle strength.
2. Consider complementary approachesMake sure to get approval from your health provider first. Complementary approaches include meditation and other relaxation techniques, acupuncture, massage, osteopathic manipulative treatment and chiropractic services with a practitioner who specializes in pregnancy.
3. Sleep on your sideTry to sleep on your side and keep one or both knees bent. It can also help to place a pillow between your knees and another under your belly. Make sure to get enough sleep.
4. Lift properlyAvoid lifting too much weight or ask for help lifting heavy objects. If you must lift something, do not bend over from the waist to pick things up. Lift with your legs. Squat down, bend your knees and keep your back straight.
5. Avoid high heelsWear low-heeled shoes with good arch support. Avoid high heels and flat shoes. Your health care provider may recommend wearing special shoe insoles to help relieve low back pain.
6. Wear supportFor extra abdominal and back support, wear a maternity support belt. Sit in chairs with proper back support or place a small pillow behind your lower back.
7. Pay attention to posturePractice good posture. Stand and sit upright. Avoid sitting or standing for long periods. If you need to stand for a long while, rest one foot on a stool or a box to ease the strain on your back.
8. Use heat or cold packsUse a heating pad, wrapped in a towel to prevent burns, to help ease back pain. Apply for no longer than 20 minutes. Cold packs can also help with back pain.
When to call your doctorBack pain usually resolves on its own after giving birth. If you have back pain that lasts longer than two weeks during pregnancy, contact your health care provider. Your doctor can confirm or rule out anything more serious and recommend medication or other treatments. Why is pregnancy back pain worse at night?Another theory has been put forward that low back pain during pregnancy, especially pain that worsens at night and is severe enough to wake the patient up, is the result of venous engorgement in the pelvis. The expanding uterus presses on the vena cava, particularly at night when the patient is lying down.
What should I do if my back hurts when I sleep?Sleep Tips for Back Pain Relief. Change the way you sleep. Your sleeping position can make your back pain better or worse. ... . Align your spine with a pillow. Ideally, your spine will maintain alignment all night as you sleep. ... . Get treatment for sleep disorders. ... . Get help from a chiropractor.. How should I sit to relieve back pain during pregnancy?Sitting. Sit with your knees slightly lower than your hips. Don't cross your legs.. Take deep breaths often. This helps keep your spine and stomach in the best position.. Vary your activity each hour. For instance, get up from your desk and take a 5-minute walk around the office.. Can you be put on bed rest for back pain during pregnancy?In fact, the American College of Obstetricians and Gynecologists (ACOG) and the Society for Maternal-Fetal Medicine (SMFM) do not recommend traditional bed rest, stating that there is no evidence that it actually helps prevent or treat pregnancy complications.
|