Pregnancy Back Pain

Back pain can be somewhat common as your body rapidly changes throughout pregnancy. For example, in preparation for childbirth, your body sends out the hormone relaxin giving the joints more flexibility and, in return, causing some back pain and discomfort. In addition, your uterus is also growing rapidly, shifting your center of gravity and stretching and weakening abdominal muscles. All of this and not to mention the extra weight of pregnancy, can cause a strain on muscles as they get stronger to support these changes better.

For the most part, back pain in pregnancy is completely normal, but there are times when it needs to be checked out by a professional. I recommend letting your care provider know you’re having back pain at your next appointment, no matter what, just so they are aware. Still, it is crucial to call your care provider if any of the following occurs: severe back pain or back pain that does not go away for over two weeks. Back pain can be a symptom of premature labor or a Urinary Tract Infection (UTI). Call your care provider immediately if your back pain is accompanied by cramping or bleeding, a fever, burning during urination, or vaginal bleeding.

If your back pain is a normal physiological part of your pregnancy, some different things can help ease the pain. The best recommendation is to visit a chiropractor, acupuncturist, or prenatal massage therapist. Bodywork can be highly impactful on the pregnant body, and it is incredible what a simple adjustment can do for the discomforts that accompany pregnancy.

Pay attention to the positioning of your body. Because of the weight of your uterus, it can be tempting to slouch or hunch over while walking. Keeping in mind your posture can help prevent back pain and provide relief of symptoms as well as encourage better positioning.

If you work a job where you are either sitting or on your feet all day, finding time during the day to mix things up is another way to help with back discomfort. Whether this means standing at your desk for short periods, walking during your lunch break, or finding time to lay down and rest when you have breaks, mixing up what you are doing can provide significant relief.

Wearing supportive shoes and clothing, as well as a belly band, is another idea for helping you get relief from back pain. What we wear on our bodies is important and can impact the discomfort we feel daily. Having shoes with good arch support or a belly band that can better distribute the weight of your uterus are two great options for dress.

If the back pain bothers you at night, ensuring you are sleeping in a supported position is crucial. Using a hot or ice pack while lying down can also be helpful. Some individuals find that Magnesium or Epsom Salt baths help with back pains and discomfort. A tens unit is something that many individuals use for labor and find that it provides relief during pregnancy as well. Caring for yourself is crucial for helping with pains and discomforts during pregnancy.

Lifting heavy loads or overstretching muscles is a common way that pregnant individuals cause harm to their backs. However, because of the relaxin flowing through the body, someone might feel more flexible or able when it comes to heavy lifting or stretching. Being mindful of your body and its limits can help you avoid these injuries and know how to lift correctly.

Along the same lines as overexerting or over-stretching, moving your body can be helpful for back pain. It comes down to knowing how much movement is safe and comfortable for your body. Take it slow. Doing only exercises you were doing before getting pregnant is a great place to start. You might notice that even those exercises are insufficient, which is a good sign to slow down and find alternatives. Working out and moving your body during pregnancy should feel good. If it stops feeling good, then it is not a good fit. Listen to your body and what it is telling you. You know your body best and you know if something is wrong. If your back pain does not feel right, then it is a good idea to reach out to your care provider. Your gut knows what is expected and abnormal. Getting checked out while pregnant is never a bad idea. After all, it is better to be safe and get your care provider’s weigh-in on how to help with the discomfort.