What to do when pregnancy becomes a pain in the … back

Apr 22, 2024

Tips for Preventing and Treating Pregnancy Related Back Pain

Being pregnant is a joyful time and it’s exciting to observe the changes happening to your body during the nine months as your baby grows. Many women expect much discussed pregnancy symptoms such as fatigue and morning sickness, although are less prepared for another common complaint as their body changes - back pain. Pregnancy related back pain affects many expectant mothers and can be a very uncomfortable aspect as your pregnancy progresses.

Regular back pain can be caused by the ligaments, muscles, discs and joints being placed under stress from poor posture, incorrect lifting technique, weak muscles or injury. Although many of these factors may contribute to back pain while you’re pregnant, there are additional considerations for women suffering gestational back pain.

Gestational back pain, particularly in the lower back, can be attributed to a myriad of factors unique to pregnancy. Physiological changes such as weight gain, spinal adjustments, and pregnancy hormone fluctuations play a significant role. As your uterus expands to accommodate your growing baby, your posture undergoes a transformation, often leading to increased curvature in your lower back. The hormones relaxin and progesterone further exacerbate the situation by loosening ligaments and joints, especially around the pelvic region. The result? A perfect storm of discomfort and unease.

Back pain during pregnancy is made even more uncomfortable by the pressure of your growing baby and the limited movements available to relieve the tension.

The risk of back pain occurring during pregnancy can be minimised by ensuring you are as fit as possible before falling pregnant. While changes in your body and posture are unavoidable, there are some modifications you can make to prevent or relieve gestational back pain.⁠⠀

Here are some tips to avoid back pain during your pregnancy:⁠⠀

Gentle Exercise:

Try pre-natal yoga classes to learn what movements will support your body and be good for your baby. Low-impact exercises such as walking, swimming and stationary cycling are all safe exercises during pregnancy. Regular exercise will strengthen your muscles and boosts flexibility - which may ease the stress on your spine.

Heavy Lifting:

Avoid heavy lifting, and even when lifting moderate loads, make sure your lifting technique is correct.

Avoid Twisting Movements:

Twisting will strain your abdominal muscles that are already compromised as your tummy stretches to accommodate your growing uterus. Twisting can also limit your baby’s space and restrict blood flow to the uterus.

Footwear:

Avoid high-heeled shoes and opt for flat, comfortable shoes to allow for equal weight distribution to your feet.⁠⠀

Standing Posture:

Work at a surface that is waist height instead of bending over. For example, cooking at the kitchen bench or changing your child’s nappy at a change table.⁠ If you are working in an office then perhaps enquire about a height adjustable or standing desk.

Weight Distribution:

When carrying items such as shopping bags, carry the bags in both hands so the weight is evenly distributed on both sides.

Seated Posture:

If you are sitting or working at a desk, be sure to sit up tall with your back supported, instead of slouching forward.

Keep Moving:

Avoid standing or sitting for too long where possible. Set a reminder on your phone to move positions regularly or go for short walks. This will mobilise your spine and increase circulation and blood flow.

Rest:

Make sure you get enough rest, particularly during the late stages of pregnancy.⁠ A firm mattress is preferable to support your body and back while you sleep.

Pain Relief Options:

Applying heat and cold to your back may help. Be careful not to apply heat to your abdomen during pregnancy.

As well as our BodyICE Woman Maternity Care Kit to support you pre and post pregnancy, you can also try our BodyICE Recovery Back & Hip Pack, to help ease your lower back pain. Our pack can be used as both an ice pack and heating pad depending on your needs.