Back Pain During Pregnancy: Causes, Prevention, and Treatment

Back pain is one of the most common complaints during pregnancy. Up to 70% of pregnant women experience back pain at some point during this special time. The severity can vary, and there are several causes. In this article, you’ll learn why back pain occurs during pregnancy, how you can prevent it, and what treatment options are available.

Causes of Back Pain During Pregnancy

The causes of back pain during pregnancy are diverse and related to the physical changes your body goes through during this period.

1. Hormonal Changes: During pregnancy, your body produces more of the hormone relaxin. This hormone loosens ligaments and joints to prepare the body for childbirth. However, this loosening can lead to instability in your spine and pelvic area, which can cause back pain.
2. Weight Gain: As your pregnancy progresses, you gain weight, which adds extra pressure on your spine and back muscles. The lumbar spine (lower back) is particularly affected since it supports most of your body weight.
3. Shift in Center of Gravity: As your baby bump grows, your center of gravity shifts forward. To maintain balance, you might find yourself leaning your upper body back, which puts additional strain on your lower back muscles and can cause pain.
4. Postural Changes: Many women unconsciously adjust their posture to compensate for the extra weight, which can lead to tension and pain in the back.
5. Stress and Emotional Strain: Stress can exacerbate muscle tension, leading to or worsening back pain.

Preventing Back Pain During Pregnancy

There are several strategies to help prevent back pain during pregnancy:

1. Posture: Good posture is essential to avoid back pain. Be sure to avoid arching your lower back and distribute your weight evenly on both legs.
2. Ergonomic Adjustments: Adjust your workspace, such as using an ergonomic chair and placing a cushion in the lumbar area. This can help prevent back pain. Avoid lifting heavy objects. If you must lift something, do so from a squat with a straight back.
3. Exercise and Physical Activity: Regular, moderate exercise can help you strengthen your back muscles and maintain flexibility. Recommended activities include swimming, prenatal yoga, and walking. These activities relieve pressure on your spine and improve circulation. Have a look at my mini-workout routine, which helped me to avoid backpain during pregnancy.
4. Sleeping Position: It is recommended to sleep on your side during pregnancy, preferably on your left side, to promote blood circulation. Placing a pillow between your knees can help you keep your spine in a neutral position and prevent back pain.
5. Low-Heeled Shoes: Wearing low-heeled shoes with good support can help reduce the strain on your back.

Treatment Options for Back Pain During Pregnancy

If back pain occurs despite preventive measures, there are several treatment options to help alleviate discomfort:

1. Physical Therapy: Targeted physical therapy can help you strengthen your back muscles and relieve tension. A physical therapist can recommend specific exercises that are safe to perform during pregnancy.
2. Massages: Gentle massages tailored to the needs of pregnant women can help release tension in the back area and relieve pain.
3. Heat Therapy: A hot water bottle or a warm bath can help relax your muscles and alleviate pain. However, avoid excessive heat and consult your doctor before using heat therapy.
4. Pain Relief Medication: In some cases, pain relief medication may be necessary. However, you should only take medications that are safe for pregnant women. Always consult your doctor before taking any medication.
5. Acupuncture: Some studies suggest that acupuncture can help alleviate back pain during pregnancy. This method should only be performed by an experienced and qualified therapist.

Conclusion

Back pain is a common problem during pregnancy, but with the right prevention and treatment, you can alleviate or even avoid the discomfort in most cases. Good posture, regular exercise, and the proper sleeping position are key measures for prevention. If your pain persists, don’t hesitate to seek professional help to ensure your well-being during pregnancy.

Sources:

1. Pennick, V., & Liddle, S. D. (2013). Interventions for preventing and treating pelvic and back pain in pregnancy. Cochrane Database of Systematic Reviews, (8). doi:10.1002/14651858.CD001139.pub3
2. Mogren, I. M. (2006). Physical activity and persistent low back pain and pelvic pain post partum. BMC Public Health, 6(1), 1-10. doi:10.1186/1471-2458-6-68
3. Ostgaard, H. C., & Andersson, G. B. J. (1991). Previous back pain and risk of developing back pain in a future pregnancy. Spine, 16(4), 432-436. doi:10.1097/00007632-199104000-00019

Sonja

Sonja is a nutritionist and holds a PhD in epidemiology with many years of experience in health research. Since the birth of her two children in 2019 and 2023, she has been deeply engaged with the topic of postpartum recovery and how to regain a healthy and beautifully firm body after pregnancy. She wants to help you get fit again after pregnancy!