Experiencing back pain during your pregnancy? You’re not alone. Almost two thirds of pregnancies come with some degree of back pain, especially in the late second and throughout the third trimesters.
Pregnancy-related back pain usually goes away after birth, according to Sheela Vivekanandan, MD,
spinal surgeon, University of Pittsburgh Medical Center’s spine care unit. If your pain doesn’t improve after trying some at-home pain management techniques, or if your pain occurs alongside other symptoms including, but not limited to, fever, chill, headaches, dizziness or stomach pain and cramps, consult with your health care provider.
What causes back pain and who experiences it?
Back pain occurs because of the numerous physical and hormonal changes that occur during pregnancy, Dr. Vivekanandan said. In addition to expected weight changes, which put added stress on joints and require the body’s muscles to work harder, the uterus expands, which stretches and weakens the abdominal muscles that support your spine. Ligaments also become lax during pregnancy, which affects the joints in the spine and pelvic structures.
People of advanced maternal age, those with prior history of back problems and those who’ve been pregnant before (especially those who experienced back pain in a prior pregnancy) are most likely to experience back pain in pregnancy.
What can I do for relief?
There are many things pregnant people can do on their own to relieve pregnancy-related back pain, Dr. Vivekanandan noted. In addition to rest, avoid standing or sitting for long periods of time. If you’re standing, prop one foot on a short stool or other object to relieve strain on the spine. When sitting, use a small back pillow to support the spine.
Using proper posture and technique when sitting, sleeping, or lifting objects can minimize impacts to the spine when pregnant. Wearing supportive clothing, such as abdominal support garments from maternity stores, can help take the strain of belly weight off the spine. Make sure to wear low-heeled, but not flat shoes to support your back. Frequent stretching of the hip muscles, glutes, thighs and hamstrings can help. Sitting on an exercise ball and simply rotating the pelvis at any point during the day can help.
Engage in exercise if you’ve been cleared to do so by your health care provider. Yoga, stretching, walking and even swimming can help alleviate back pain. Using a heat pad on its lowest setting or a cold compress can help soothe sore muscles, but these should only be used for limited amounts of time. Hot tubs and saunas are not recommended during pregnancy, but baths are okay.
What if my pain is persistent?
If your back pain becomes severe or persists for longer than two weeks, Dr. Vivekanandan said, consult with your Ob-Gyn to rule out other causes of pain. Especially if your back pain is paired with other symptoms including fever, chills, headaches, vision problems, dizziness or stomach cramps and pain.
If other causes of the pain are ruled out, your provider may refer you to a physical therapist who specializes in the pelvic floor to help alleviate symptoms.
While most pregnancy-related back pain issues resolve within a few months of birth, some pain may linger. Consult with your health care provider about seeking out the care of a spine specialist for further treatment options, Dr. Vivekanandan added.
