Pregnancy & Back Pain
About half of all pregnant women experience back pain. Doctors believe this is due to three primary factors:
- Extra weight: The weight gained during a pregnancy is good for your baby (as long as it isn’t excessive), but it can be bad for your back.
- Change in your centre of gravity: As your uterus grows, your centre of gravity shifts forward, and this can throw off your posture and the way you move.
- Your hormones: During pregnancy, the body releases a hormone that causes the ligaments between your pelvic bones to soften and your joints to loosen. While this is necessary for your baby’s trip through your pelvis during birth, the softening of the structures that support your pelvic organs can cause discomfort in your lower back.
You don’t have to suffer in silence; there are some things you can do. For example:
- Maintain proper posture. The healthy posture you learned before you were pregnant still applies during early pregnancy. Later in pregnancy, you naturally pull your shoulders back to offset the extra weight in front, which can lead to back strain. If this becomes a problem for you, speak with your doctor about adjusting your posture to accommodate your growing belly.
- Make adjustments to the way you sit and stand. Elevate your feet slightly when you are sitting and avoid crossing your legs. Change positions often and don’t stand for long periods.
- Arrange your pillows. Try sleeping on your side with one or both knees bent and a pillow between your knees and another under your stomach.
- Avoid lifting heavy objects—including children.
- Wear the right shoes and clothes. Select low-heeled shoes and maternity pants with a low, supportive waistband. A maternity support belt may also help.
- Try massage or applications of heat or cold. Try soaking in a warm bath, using a heating pad, or applying warm wet towels to your back. Some women get relief from alternating ice packs with heat. A back massage may also help.
- Keep physically fit. As long as your doctor approves, an exercise program can keep your back strong and reduce back pain.
If these measures don’t provide enough relief, talk with your doctor. There may be other approaches—such as stretching exercises—that may relieve the pain without affecting your baby.
Do not just grit your teeth and decide to bear it. Pain in your back could be a sign of a more serious problem, such as preterm labour. If the pain is severe and unrelenting or if it is accompanied by other symptoms, consult your doctor.
