Hacks for Pregnancy Back Pain Relief

What Causes Back Pain During Pregnancy?

Of all the changes your body goes through during pregnancy, and all the aches and pains, back pain is probably one of the most well-known. We have all seen the trope of the pregnant woman with her hand in the small of her back, but it’s no joke; lower back pain in pregnancy can become severe, especially during the last trimester. Why is this a problem? There are a few different reasons.

• Pregnancy involves extra weight. As the baby, and consequently the belly, gets bigger, the back has to support the added pounds. Add in the extra fluids that pregnant moms have to retain for the amniotic fluid, placenta, and baby’s circulation, and it is easy to see why the back would begin to hurt. Most back pain develops late in the pregnancy, between the fifth and seventh months, but some people experience it as early as eight weeks.
• Hormones can make the back hurt. During pregnancy, the body releases a hormone called relaxin, which causes the joints and pelvic ligaments to relax. This is extremely helpful when the body needs to let the baby out, but if the joints are too flexible to provide support to the back, it can be painful.
• A shifting center of gravity causes back trouble. As the abdominal muscles stretch and change, posture also changes, shifting the center of gravity forward. This can put additional, painful strain on the back.
• Intestinal woes can impact the back. Constipation, gas, and bloating are common issues during pregnancy, and these problems can cause back pain.

Pregnancy Back Pain Relief

While 50 to 70 percent of pregnancies come with back pain, pregnancy is one time when taking medications is not recommended. Instead, try some of these strategies for how to relieve severe back pain during pregnancy without medication, so that you can stop back pain from interfering with your life.

• Watch your posture. It is easy to get into the habit of leaning back or arching your back, to compensate for your shifting center of gravity. Be careful not to do this excessively, instead making a point to stand up straight, chest high, shoulders down and back. Don’t lock your knees, stand in a wide, comfortable stance, and use a small pillow for back support when you sit.
• Manage your weight. Weight gain is inevitable in pregnancy, but it is important to make sure you are not gaining too much and putting strain on your back. Speak to your doctor about weight goals during pregnancy.
• Remain active. Regular exercise helps keep your back strong, and moving around can take the pressure off of your muscles and joints. Try some stretches to alleviate back pain, walking, prenatal yoga, or water exercise, but always talk to your doctor before starting a new exercise routine.
• Avoid heavy lifting. Let other people do the heavy lifting while you’re pregnant. If you can’t avoid lifting something heavy, do it correctly, keeping a wide stance, bending at the knees, and lifting with your arms and legs- not your back.
• Wear comfortable shoes. Pregnancy is not the time for high heels! Wear shoes that are low and supportive, because high heels can further throw off your center of gravity, making back pain worse.
• See a chiropractor and/or physical therapist, or get a prenatal massage. All of these therapies have been shown to be helpful in alleviating back pain during pregnancy. Look for a physical therapist or chiropractor who specializes in treating pregnant women, or have a prenatal massage to soften trigger points and provide some relief.
• Try a support band. A “belly band” is a maternity support belt, a sort of girdle that supports both the belly and the back muscles, to reduce back pain. If you aren’t sure which kind of support belt is right for you, talk to your doctor or a trained clinician.
• Use heat and ice. You can use a heating pad while pregnant, set at the lowest setting, wrapped in a towel, and used for no longer than 20 minutes at a time. You can alternate heat with cold compresses, which some people find very helpful.
• Take a bath. A warm bath can do wonders for back pain, causing the body to release endorphins that block pain signals. Be careful about the temperature of your bath, though. Pregnant women cannot take long, hot baths, because raising their temperature over 101° or 102° for longer than 10 minutes may be harmful to the baby.
• Sleep on your side. Sleeping on your side is better during pregnancy than back sleeping, because it doesn’t constrict blood flow and it is easier on your back. Put a pillow below your belly and between your knees to support you and the baby, or go for a pregnancy pillow, to support good sleeping posture.

When Should I Worry About Back Pain in Pregnancy?

Back pain is common in pregnancy, but that does not mean it should be ignored. If your back pain is severe or lasts for longer than two weeks, talk to your healthcare provider. Sometimes, back pain in pregnancy can be a sign of a more significant issue, like pre-

Brevard Health Alliance Can Help

Whether you are looking for care during your pregnancy or some other form of medical care near Brevard County, Brevard Health Alliance, Inc. is here for you. Brevard County’s only Federally Qualified Health Center, BHA offers extensive health care services on a sliding-fee scale, so that we can treat residents regardless of their ability to pay. Since 2005, we’ve been committed to providing an extraordinary quality of care for our patients in order to improve the health status of Brevard County, offering not only primary care services, but also behavioral health services, dental services, diagnostic services, resource management services, pharmacy services, women’s health care and obstetrics, Hepatitis C and HIV services, extended hours pediatric walk-in care, and specialty referrals. For more information, to find a location, or to make an appointment, contact us through our website.