Tame Lower Back Pain in Pregnancy: 10 Easy Tips
Updated: Jul 24
About | Lower Back Pain in Pregnancy: Causes | Find Relief: Back Pain Tips - 1. Stay Active | 2. Pregnancy Acupuncture | 3. Pregnancy Massage | 4. Foam Rolling | 5. Meditation | 6. Sleep Comfortably | 7. Flat Shoes | 8. Healthy Fats | 9. Maternity Support Belt | 10. Pregnancy Bra
Lower back Pain putting a damper on your pregnancy joy? You're not alone! This is one of the most common complaints throughout all trimesters. This article explores tips to manage and ease back pain, from early pregnancy twinges to third-trimester woes. We'll discuss the potential benefits of pregnancy support belts, the role of a comfy bra, and other strategies to help you feel your best.
Back pain in pregnancy is very common as the body undergoes a really big change to accommodate a growing baby.
Back pain in early pregnancy is quite normal, but it usually is even more common in the second and third trimester. That's when the bump starts to really grow bigger and affects the body's balance.
Research shows that low-back pain in pregnancy affects more than two-thirds of women.
What Causes Lower Back Pain In Pregnancy?
During this incredible nine-month journey, many factors can affect your body and contribute to low back pain in pregnancy.
Some of the main causes include:
Hormonal Levels Fluctuation
During the first trimester, the body's levels of progesterone (a hormone that stimulates the uterus) increase rapidly.
High levels of progesterone help to loosen and relax the ligaments and tissues near the pelvis, affecting the joints’ stability and alignment.
The other hormone which is key to pregnancy is relaxin, which helps the egg to implant in the uterus wall and also prevents contractions during the early stages of pregnancy.
During the second half of pregnancy, this hormone relaxin surges even more in order to help the pelvic ligaments to open and make space for the baby.
This makes the ligaments supporting the spine loosen, leading to instability and pain.
This softening of the joints is crucial to make your body ready to give birth. But it also puts a strain on the lower back and pelvic joints. So, around 50-80% of women experience lower back pain in the third trimester.
Postural Changes Due To Weight Gain
During pregnancy, the mother’s centre of gravity shifts forward more and more as the baby grows.
Since there is more weight than normal in the front, this can cause an exaggeration of the lumbar spine's natural inward curve, called lordosis.
This arch in the lower back can make the spine susceptible to aches as it is in an extended position for a prolonged time.
Lordosis may cause the compression of the vertebrae and the shortening of the lower back muscles, both of which can cause pain.
This natural inward curve of your spine, reaches its peak in the third trimester, leading to lower back pain at this stage!
Remember that Pregnancy support belts may offer temporary relief from lower back pain, but they don't directly address lordosis.
Abdominal Muscle Separation
A strong abdominal wall stabilises the spine and supports the back.
During pregnancy, this abdominal muscle, which consists of two parallel bands of muscles, slowly separates as the baby grows and pushes against it.
If the separation between the abdominal muscles is extended, it may cause a diastasis recti condition.
As these muscles stretch, they become weaker, thus increasing the mother-to-be’s chances of injuring her back as they don't provide the same support as pre-pregnancy.
Stress On The Body
During pregnancy, several changes occur in the body.
These changes can cause discomfort and stress, especially when combined with other stresses such as work, family responsibilities, financial issues, and more.
Stress causes shortening of the muscles and pain, thus causing lower back pain. Women must try to manage stress as they can because severe pain can lead to prenatal depression, too.
Massage, Meditation, yoga, a regular sleep pattern, and good emotional support can all help.
Finding Relief: How to Manage Lower Back Pain During Pregnancy
Several effective ways exist to manage this discomfort and enjoy a more comfortable pregnancy journey. Here are some strategies to consider:
1. Stay Active And Mix Up Your Movements
Gentle exercise is the number one recommendation for pregnant women with low back pain.
Exercises like walking, swimming and prenatal yoga keep your body and spine strong, your muscles in good shape and your joints flexible.
Whether you’re working from home or in an office, if you spend many hours sitting at a desk all day, try to remember to take regular breaks.
You can just stand up and do a circuit of the room while stretching your arms behind your back, but you must remember to move, as it keeps your muscles from getting too tight.
If you can’t join a prenatal fitness class, you may want to do some home exercises such as squats against a wall, lunges, and glute kickbacks. These all help to strengthen the glutes, back, hamstrings, and calves, which are key to supporting posture and preventing low back pain.
Swimming is highly recommended for pregnant women. It is one of the most safe and effective forms of exercise for mothers-to-be. Swimming relieves pressure on the spine and helps strengthen the chest and back muscles.
Prenatal Yoga is another safe and more and more popular type of exercise for those suffering from low back pain.
Prenatal yoga is a top choice among pregnant women because it also helps to deeply relax, learn to breath deeper and may also help you to sleep better, providing grounding and focus.
2. Try Pregnancy Acupuncture For Lower Back Pain
Pregnancy Acupuncture is an alternative medicine belonging to Traditional Chinese medicine.
An acupuncturist will insert very fine needles into specific pressure points on the body that correspond with various physical and emotional health systems.
Stimulation of these points may help improve various conditions, such as low back pain, digestion, and migraine headaches. It can also boost your energy level while bringing relaxation and calmness.
Research has shown how acupuncture can help to reduce low back pain in pregnancy, and that is very safe when performed by someone properly trained, such as our London acupuncturists at A to Zen therapies.
3. Treat Yourself To A Pregnancy Massage For Lower Back Pain
Pregnancy Massage can do wonders for those mother-to-be who suffer from low back pain, whether they are in the first, second or third trimester.
It brings quick relief when back pain is acute by releasing muscular clenching that irritates nerves.
During pregnancy the sciatic nerve in the glutes and legs often gets compressed because of the extra weight and the shift of the woman’s gravity centre.
When this happens, the nerve sends pain signals to the brain which results in acute lower back pain.
Furthermore, prenatal massage can help to combat stress and anxiety in pregnancy as it is a super relaxing treatment.
Therefore, if you are looking for the perfect pregnancy gift for a friend, look no further! Get her a gift voucher today!
4. Use A Foam Roller
Foam rolling is a type of self-massage that uses a cylindrical-shaped tool to roll out tight spots and relieve tension in the soft tissue area.
During pregnancy, the pelvic shift often tightens the glute muscles, which can be actively and easily released by using a foam roller.
Check the video below to learn how to safely release tension in your glutes, hamstrings and calves so those muscles don’t pull on the lower back.
5. Meditation
Meditation is one of the best ways to cultivate a relaxed and positive mind. It is a technique that you can easily access whenever and wherever you feel like it.
Research has shown that mindfulness breathing and meditation can create a biological relaxation response that helps to combat the release of stress hormones.
Learning to breathe deeply and mindfully is key to pregnant women approaching labour as it can help you to increase your pain tolerance level and cope with low back pain and delivery pain.
6. Try To Sleep Comfortably
As the pregnancy progresses, sleeping comfortably may become more challenging due to the growing bump.
Find a pregnancy pillow that makes your sleep more comfortable. This can significantly reduce back pain in the second and third trimester of pregnancy.
It takes pressure off your bump and gives your back a well-deserved break from the extra weight.
7. Wear Flat Shoes To Prevent Lower Back Pain In Pregnancy
Pregnancy is not the best time to wear heels over one and a half inches.
Flat shoes will help to keep your posture straighter and prevent lower back pain in pregnancy, especially in the third trimester.
8. Get Your Omega-3 Feel Good Fats
Omega-3 fatty acids can be assumed with food or in a supplement form. These healthy fats are found in fish such as salmon. The main benefits of assuming Omega 3 are as follows:
Thermogenesis: Some studies suggest healthy may increase thermogenesis, the process by which your body burns calories to generate heat. Therefore they potentially boost metabolism.
Reduced Inflammation: They have anti-inflammatory properties, potentially contributing to a smoother metabolic process. As a result, they may also help to relieve low back pain in pregnancy as they contribute to calming inflammation in your blood vessels and nerves.
Reducing Stress: Studies show how Omega-3s might help regulate cortisol, the stress hormone. Lower cortisol levels can promote feelings of calm and potentially improve sleep, both factors that contribute to stress management.
9. Wear a Pregnancy Support Belt
Maternity belts, sometimes referred to as belly bands or pregnancy support belts, are supportive undergarments that help hold up the belly.
They aid the work of the ligaments, muscles and fascia of the girdle area.
In this way, pregnancy support belts help to prevent lower back and pelvic girdle pain. They help to not overly strain, by acting as a substitute for your abdominal core muscles.
While support belts are a great tool for relieving lower back pain during pregnancy, especially in the third trimester, they should only be used as a complement to natural remedies.
Pregnancy massage and gentle exercise are more effective as they heal the real problem.
10. Wear a Pregnancy Bra
As your breasts grow, the extra weight can pull on your shoulders and back, leading to discomfort and pain. A well-fitting pregnancy bra helps distribute this weight more evenly, alleviating some of the strain on your back muscles.
Reduced Pain: A well-fitted pregnancy bra can help to reduce the discomfort caused by unsupported breasts as it minimizes bouncing and radiating pain.
Improved Sleep: If you can't sleep because of your growing and sensitive breasts, try a pregnancy bra, as it provides gentle compression.
Feel More Confident: A pregnancy bra can make you feel more supported and comfortable.
It is important to get a properly fitted bra for optimal support and comfort. Your breasts change size throughout pregnancy, so consider getting refitted as needed.
Choose a pregnancy bra made from soft, breathable materials that provide support without digging in.
In sum, wearing a supportive pregnancy bra may not eliminate all lower back pain, but it can be a valuable tool in managing discomfort and promoting a more comfortable pregnancy experience.