Why Your Back Hurts During Pregnancy, and How to Ease It
Bringing a new life into the world is an extraordinary feat, yet the physical toll is often met with the expectation to simply "endure." When the body begins this transformation, it undergoes a remodeling process comparable to the most elite athletic endeavors. The following insights provide a roadmap to navigating this journey with strength and optimism.
Causes of Back Pain During Pregnancy
Mother nature can be pretty darn brilliant sometimes. However, she really likes to challenge the strongest structural system in the body during pregnancy. Luckily, our bodies are very resilient, and with some understanding of “the why,” these negative feelings can be short-lived.
Cause #1: Weight Gain + Gravity
During pregnancy, the average woman will gain about 25-35 pounds for her growing baby. This WEIGHT is placed squarely on the spinal discs and the muscles of the low back. But wait…it doesn’t stop there! The force caused by gravity pulls harder as most of this weight is located in the FRONT of your body. To compensate and avoid face-planting forward, the muscles of your back have to CONTRACT more to pull you back upright. Your lower spine becomes hyperextended (think “swayback”) which leads to OVERWORKED and sore muscles.
Cause #2: Relaxin Does More Than One Job
Speaking of miracles, did you know that there’s a hormone produced during pregnancy called relaxin? As it sounds, relaxin literally relaxes the ligaments of your pelvic floor to allow more room for the baby to be born. However, this hormone affects all of your ligaments… not just the ones in your pelvis. When ligaments become loose, muscles compensate by working twice as hard to stabilize the spine. If you’ve ever watched someone who is injured hinge at the waist instead of using their knees to lift, you’ve seen the strain put on ligaments. Pregnancy without relaxin = no birth. But loose ligaments in the joints = awful back pain.
Cause #3: Stretching the abdominal muscles
Your “six pack” has to stretch like rubber to make room for your growing uterus. As these muscles stretch, they become weak at providing FRONT END support for your spine. When your abdominals can no longer assist with stabilizing your trunk (the “core”), your back must handle 100% of the job… AND it wasn’t built to do that for long periods of time without getting tired.
How to Relieve Back Pain During Pregnancy?
There’s no denying that pregnancy is hard on the body. But being miserable doesn’t help things heal ANY faster. Build your endurance by doing something about it. Below are three pillars we focus on at Ironhorse Physical Therapy & Pilates that can work for you too. MOVE BETTER, SUPPORT YOURSELF, and FIX YOUR SPACE. You’ll thank yourself later when you are zipping around like a superhero instead of sludging through your day.
Take Care of Your Body with Prenatal Pilates + Physical Therapy
Move it or lose it, they say! While there are tons of ways to stay strong and healthy during pregnancy, we’re pretty biased when it comes to seeing clients at Ironhorse. Our specialized exercise programs focus on “pre-habilitation”, or taking care of your body before injuries happen. Preparing your body for the demands of pregnancy with prenatal Pilates can help you avoid some of the pitfalls listed above!
Pilates focuses on exercising the deep stabilizers of the core, as well as the pelvic floor. Unlike weight training or traditional “core” workouts, Pilates teaches controlled movements that provide the most bang for your buck.
Working one-on-one with a physical therapist at our San Ramon, CA clinic can help you identify weak links in your muscle chain. Our physical therapists can help facilitate deep stretching through manual therapy, as well as make sure you’re getting the most out of every stretch/contraction your body can safely handle while pregnant.
FIX YOUR SPACE: Sit, Stand, Sleep Better
Little adjustments to your daily activities can equal BIG results. While you’re at it, try to follow these SMALL changes for sitting, standing, and sleeping positions that take the stress off your back.
Stand Up Straight
Imagine a string pulling up through the top of your head. Keep a slight bend in your knees and try to balance half of your weight on each foot.
Sit Up Tall
Place a small lumbar roll or rolled up towel on your work chair or car seat. Sit on top of it so your low back has enough curvature. Keep your knees LOWER than your hips.
Sleep on Your Side
Sleep on your SIDE with a pillow in between your knees. This will help align your hips and reduce the twisting torque on your low back. A full-body pregnancy pillow can support both your belly AND your back at the same time.
Move Better with These Tips
Knowing HOW to move properly can make a world of difference. Some simple daily movement tips can help you avoid irritating your back even more.
- Bending Over? Keep your knees MEGA bent and lift with the power of your legs, not your waist.
- Getting out of bed? Try sleeping on your side and using the “log roll” technique to keep your abs from turning against you. Rolling onto your side and using your arms to brace and lift yourself up takes pressure off of your belly completely.
Finding Support Near You in San Ramon, CA
No mama should feel weak or unable to do the things they love because they are pregnant. At Ironhorse Physical Therapy & Pilates, we want to help you effectively manage the transitions your body is going through to prepare for one healthy recovery after the baby arrives. We specialize in women’s and maternal health, so you know you’re in good hands!
Whether you want to keep hiking your favorite trails in the Tri-Valley area or just sleep without any back pain through the night, we can help you achieve your goals. Don’t let lack of knowledge prevent you from seeking the help you deserve. Visit our website to learn more about our specialized prenatal exercise programs or give us a call to schedule your first appointment in San Ramon, CA today.
FAQs related to Back Pain During Pregnancy
When does back pain typically start during pregnancy?
While it is different for everyone, most women start to feel more tension in their lower back in their late second trimester (around week 18-22). This is when the baby really starts to tug away and relaxin kicks in!
Do pregnancy belts really work?
YES! A support belt can act as your “extra set of ligaments” to help you feel more stable and support your belly. They should only be used for temporary relief, but in conjunction with an active abdominal/core strengthening program.
Can physical therapy help with pregnancy-related sciatica?
YES! Pregnancy induced sciatica: a sharp pain that can radiate down the back of your leg—is very common due to baby positioning or your pelvis shifting and taking pressure off of a nerve. A physical therapist can use manual therapy techniques and specific stretches to alleviate this pressure.
Is Pilates safe during every trimester?
Prenatal Pilates is generally safe for all 3 trimesters! There are modifications we can make so you never have to worry about laying flat on your back for too long. As with any physical training, you should always work with a certified instructor who specializes in prenatal care.
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