Believe it or not, back pain is very common during pregnancy, and according to statistics, it's estimated that more than 50% of pregnant women experience it to a greater or lesser extent.
Fortunately, thanks to the development of ergonomics and medical and therapeutic advances, there is much that can be done to prevent back pain during pregnancy and alleviate discomfort as the pressure on the spine increases as the pregnancy progresses.
At Theramart, we offer some recommendations to help you manage pain and enjoy the wonderful experience of expecting a child. With the right treatment and the right therapeutic products, back pain should not be a problem before, during, or after childbirth.
What causes back pain during pregnancy?
If you are overweight or experiencing your first pregnancy, you are more likely to experience back pain, especially in the lower back and tailbone. On the other hand, having previously experienced this type of chronic back pain, pelvic pain, or injuries to the pelvis/tailbone can also cause pain in this area during pregnancy.
Pelvic and lower back pain during pregnancy can be divided into two categories:
- True back pain , which is caused by the same factors that cause pain in non-pregnant women.
- Pelvic girdle pain (PGP) , which occurs as a result of pregnancy and needs to be managed very differently than back pain.
Real back pain
This type of pain occurs when ligaments—the strong, flexible tissues that hold your bones together—as well as muscles, discs, and joints, are stretched.
Strain may be caused by poor posture or poor lifting technique. It may also be caused by weakened or tight muscles or an injury.
If you suffer from any of the aforementioned conditions, it is very likely that you have been suffering from this condition since before you began carrying a pregnancy.
And while it's true that your back might be more sore at the end of the day, this would be because the body's muscles and ligaments are moderately stretched by the weight of the baby.
What is pelvic girdle pain (PGP)?
According to medical statistics, less than 1% of pregnant women experience sciatic nerve pain during pregnancy. Inflammation or pressure in the back causes sciatica (the nerve that runs from the lower back to the feet) to cause painful stabbing pains.
This condition could cause leg discomfort or weakness or tingling in the lower extremities. Contrary to popular belief, sciatic nerve pain is not caused by the baby pressing on the nerve. But the important thing is that if you suffer from PCD, the problems will appear with or without pregnancy.
Is PCD during pregnancy treated the same as back pain?
If you suffer from pelvic girdle pain as a result of pregnancy, it's important to know that its treatment requires a different approach than back pain.
Standardized back pain treatments usually don't work for PCD, and may even worsen symptoms.
If you experience pain in your pelvic area or around your pubic bone, you may be suffering from pubic syphysis dysfunction, a condition associated with certain ligaments in your pelvis. In this case, it's recommended that you consult a healthcare professional immediately.
Can I prevent back pain?
Back pain can be prevented by being in the best physical shape possible before pregnancy. However, if you're already pregnant and not too far along, there's still time to work on your body and achieve a healthy weight.
In addition to a healthy diet, weekly exercise can reduce the risk of back pain. Therefore, a moderate strength training and back stretching program is very safe to implement and can help prevent lower back, back, sciatica, pelvic, and tailbone pain during pregnancy.
If you're not used to exercise, it's recommended to start slowly. Take care to maintain good posture, avoid lifting heavy objects, and follow some simple tips to take care of your back.
Extra tip: If you have to lift something during pregnancy, hold the object as close to your body as possible, bend your knees, and try not to twist.
What can I do to relieve my back pain?
- Exercises: Pelvic floor exercises, abdominal exercises, and stabilization exercises may help relieve pelvic pain.
How to make them?
Kneel down on your hands and knees with your back level. Inhale and exhale. Tighten your pelvic floor muscles and pull your navel in and up. Hold these muscles for 5 to 10 seconds without holding your breath or moving your back. Slowly release your muscles at the end of the exercise.
- Massages : Relieve sore and tired muscles.
How to make them?
Lie on the back of a chair or on your side on the floor. Ask a partner to gently massage your lower back and the muscles parallel to your spine.
- Maintain good posture: If you experience pain in your tailbone or coccyx, try not to slump too far when sitting and arch your back as much as feels comfortable.
- Use special pillows or cushions to cushion pressure and ensure proper support. It is recommended to use a therapeutic cushion in the shape of a corkscrew.
A good solution is the Therabody pregnancy pillow , which is ideal because it not only supports the belly, but also the back, waist, knees, and even the ankles.
- Swimming: Exercising in the water can help relieve back pain and discomfort.
- Getting acupuncture : It is essential to find a trained and experienced practitioner who can relieve lower back and waist pain during pregnancy.
- Heat and water : Taking a warm bath, applying a heat pack, or soaking under a warm shower can relieve back pain.
- Wear a support belt: These help relieve some of the extra weight a baby carries, relieving the stomach and back muscles and helping to support the pelvic ligaments.
When should I seek the help of a specialist?
If you think you have PGP or sciatica, or if you suffer from back pain and none of these recommendations have helped, ask to see a physical therapist or your primary care physician. Certified chiropractors and osteopaths are also recommended professionals for the treatment of this condition and should be consulted.
