How to reduce back pain during pregnancy?

Back pain during pregnancy is usually caused by a woman gaining weight. An increase in weight leads to a change in the center of gravity, and under the influence of hormones, the ligaments in the pelvic joints relax.

Unlike nausea, drowsiness, increased fatigue, bloating and lower abdominal pain, which are the first signs of pregnancy, back pain occurs in the second or third trimester. Following simple recommendations will help relieve back pain during pregnancy.

Causes of pain during pregnancy

Back pain usually occurs where the pelvis meets the spine, at the sacroiliac joint. Possible causes of back pain in pregnant women:

weight gain. During a healthy pregnancy, women typically gain between 25 and 35 pounds. The spine can withstand this weight, but pain appears in the lower back. The weight of the growing baby and uterus also puts pressure on the blood vessels and nerves in the pelvis and back;
change in posture. Pregnancy shifts the center of gravity. As a result, the woman begins to correct her posture and method of movement. This may lead to back pain or sprains;
hormonal changes. During pregnancy, the body produces the hormone relaxin, which allows the ligaments in the pelvic area to relax and the joints to become looser in preparation for childbirth. The same hormone can cause the ligaments that support the spine to weaken, leading to instability and pain;
muscle separation. As the uterus expands, two parallel sheets of muscle (rectus abdominis) running from the rib cage to the pubic bone may separate along the central suture. This separation can increase back pain.

Emotional stress can cause back muscle tension, which can be felt as back pain or back spasms. A woman may also find that her back pain increases during stressful periods of pregnancy.

Reducing back pain during pregnancy involves a combination of lifestyle modifications, exercises, and supportive measures. Here are some tips to help alleviate back pain:

Practice good posture. Maintain proper posture while sitting, standing, and walking to reduce strain on your back. Use a chair with good lumbar support, and avoid slouching or arching your back.
Use supportive footwear. Wear supportive, low-heeled shoes with good arch support to help distribute your body weight evenly and reduce pressure on your back.
Use pregnancy pillows. Sleeping with a pregnancy pillow or placing pillows between your knees and under your abdomen can help support your spine and alleviate pressure on your lower back while sleeping on your side.
Engage in regular exercise. Gentle exercises such as walking, swimming, prenatal yoga, or prenatal Pilates can help strengthen your back muscles, improve flexibility, and alleviate back pain. Consult with your healthcare provider before starting any exercise program during pregnancy.
Practice pelvic tilts. Pelvic tilts are a gentle exercise that can help strengthen your abdominal muscles and support your lower back. To perform pelvic tilts, lie on your back with your knees bent, and gently tilt your pelvis upward, pressing your lower back into the floor. Hold for a few seconds, then release.
Use heat or cold therapy. Applying a heating pad or warm compress to your lower back or taking a warm bath can help relax tense muscles and relieve back pain. Alternatively, cold packs or ice packs wrapped in a cloth can help reduce inflammation and numb pain.
Wear a maternity support belt. A maternity support belt can help support your abdomen and lower back, reducing strain on your back muscles and ligaments. Wear it during activities that exacerbate back pain, such as standing for long periods or lifting heavy objects.
Practice relaxation techniques. Stress and tension can exacerbate back pain during pregnancy. Practice relaxation techniques such as deep breathing, meditation, or prenatal massage to help relieve stress and relax tense muscles.
Avoid heavy lifting. Avoid lifting heavy objects whenever possible, as this can strain your back muscles and increase back pain. If you need to lift something, bend your knees and keep your back straight, using your legs to lift the object.
Seek professional help. If back pain persists or becomes severe, consult with your healthcare provider or a physical therapist for further evaluation and guidance. They can recommend specific exercises, treatments, or interventions to help manage your back pain effectively during pregnancy.

Remember that every pregnancy is unique, so it’s essential to find what works best for you. Listen to your body, take breaks when needed, and prioritize your comfort and well-being throughout your pregnancy journey.

How can lower back massage help with back pain in pregnant women?

Lower back massage can be an effective and safe way to alleviate back pain in pregnant women. Here’s how it can help:

relaxation of muscles. Massage helps relax tense muscles in the lower back, which can become strained due to the changes in posture and weight distribution during pregnancy. By promoting muscle relaxation, massage can reduce muscle tightness and stiffness, easing discomfort and pain;
improved circulation. Massage increases blood flow to the muscles and tissues in the lower back, delivering oxygen and nutrients while removing waste products. Improved circulation can help reduce inflammation and promote healing, alleviating pain and discomfort;
release of endorphins. Massage stimulates the release of endorphins, which are natural pain-relieving hormones produced by the body. Endorphins act as natural mood elevators and can help reduce stress, anxiety, and perception of pain;
stress reduction. Pregnancy can be a stressful time, and stress can exacerbate back pain. Massage promotes relaxation and reduces stress by activating the parasympathetic nervous system, leading to a decrease in cortisol levels (stress hormone) and promoting a sense of well-being;
improved sleep. Back pain can interfere with sleep quality during pregnancy. Massage before bedtime can help relax the body and mind, promoting better sleep quality and reducing sleep disturbances caused by discomfort;
release of trigger points. Massage can help release trigger points or knots in the muscles of the lower back, which can contribute to pain and discomfort. By applying pressure to these areas, massage therapists can help release tension and restore muscle function, reducing pain and improving mobility;
increased body awareness. Through massage, pregnant women can become more aware of their body’s alignment, posture, and areas of tension or discomfort. This awareness can help them make adjustments to their posture, movement patterns, and daily activities to prevent or reduce back pain.

When receiving a lower back massage during pregnancy, it’s essential to seek the services of a qualified and experienced massage therapist who is trained in prenatal massage techniques. Prenatal massage therapists are knowledgeable about the anatomical and physiological changes that occur during pregnancy and can modify their techniques to ensure safety and comfort for both the mother and the baby.

Additionally, pregnant women should communicate openly with their massage therapist about any concerns, preferences, or areas of discomfort they may have. It’s essential to choose a comfortable position for the massage, such as lying on your side with pillows for support, to avoid putting pressure on the abdomen and lower back. Always consult with your healthcare provider before starting any new treatment or therapy, including massage therapy, during pregnancy.

How is back pain treated during pregnancy?

If back pain persists, you should consult your doctor. Depending on the woman’s condition, the doctor may prescribe painkillers or non-steroidal anti-inflammatory drugs. You cannot select medications for the treatment of back pain on your own, as they can harm the health of the expectant mother and child.

When is it necessary to consult a doctor for back pain?

Back pain, as a rule, is not a reason to see a doctor. But a woman should call her doctor immediately if the following symptoms appear:

acute and severe back pain;
rhythmic cramping pain;
difficulty urinating;
tingling in the limbs;
copious vaginal discharge with an unpleasant odor.

In rare cases, severe back pain may be due to problems such as pregnancy-related osteoporosis, spinal osteoarthritis, or septic arthritis. Rhythmic pain may be a sign of premature labor. Therefore, if these symptoms appear, it is important to consult a doctor.