Lower back pain is the most common muscle ache. Lower back pain frequently occurs during pregnancy. Applying the right tips can help you to relieve lower back pain when you’re expecting.
5 tips for relieving lower back pain during pregnancy:
- Avoid a hollow lower back.
- Bend and lift from the legs.
- Do the pelvic tilt exercise.
- Do relaxation exercises.
- Dressing up.
The body is rapidly changing during pregnancy. The baby grows and the belly is hanging forward. The weight of the belly is pulling the lower back in a more hollow position than usual. Developing pain in the lower back is a known symptom because of it.
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How do you get lower back pain during pregnancy?
There’s a big chance that you will experience lower back pain during pregnancy. This can be caused by a heavier growing belly which in turn causes your lower back to become more hollow. Lower back pain during pregnancy can also occur because of pelvic instability or compressed nerves.
Lower back pain during pregnancy caused by the growing belly
The belly is growing at a fast pace and your body is changing when you’re expecting. The belly is growing forward, so the body is automatically going to lean backwards to stay balanced. This often causes your lower back to be hollow.
A hollow lower back is a result of tensing up the lower back muscles. These muscles are now active and they will get a lot more to endure the further the pregnancy goes. The lower back muscles can become overtaxed because of this. Keep an eye on your posture, don’t walk around with a hollow lower back and try to relax your lower back whenever you feel you’re overtaxing your lower back muscles.
Lower back pain during pregnancy caused by pelvic instability
This has to do with your changing body. Your body is preparing to give birth, with the aid of a lot of hormones. These hormones make sure that you will have a fairly carefree childbirth. Think of widening your pelvis. These pelvic bones need to move slightly away from each other if you want to be able to push a baby through. The hormones make the pelvic ligaments around the bones and joints weaker and more mobile. This can also cause some lower back issues because there’s a lot that becomes more unstable, around the lower back muscles as well. The word pelvic instability is often being used when the pelvis becomes unstable. There is a lot of mobility in your pelvis which normally isn’t there. Attached to your pelvis are your abdominal muscles, pelvic floor muscles and back muscles. Especially the part at the back of your pelvis where your tailbone is will start to move after years of not having mobility. The dimples in your lower back are joints too that normally don’t move. These dimples are called the SI-joints. Suddenly there will be movement in these joints while this never has been the case before. It’s therefore logical that this can be painful.
Lower back pain during pregnancy caused by nerve compression
The pelvis, pelvic floor and every muscle around the pelvis will have to pull each other even more to keep everything somewhat stable once your pelvis develops instability. The arisen space in the pelvis can cause something to become stuck or compressed, like the nerves located in the pelvis. A nagging, radiating pain can indicate your nerves being compressed. Check which type of pelvic pain you’re experiencing. Is it spreading or is it just staying in one spot? Is it only there when you’re resting or after you’ve been active? Is it constantly present or is it gradually decreasing overtime? It’s handy to already have your answers to these questions for when you’re going to visit your GP.
Dealing with lower back pain during pregnancy
You can start to move differently because of the lower back pain, just like you move differently when you’re cold. People often tense up in winter and will have more trouble with their muscles. This is the same case with lower back pain during pregnancy. The lower back pain will cause you to tense up and move differently to prevent feeling the lower back pain. It’s a logical thing to do but when you start using other muscles in a different way to compensate, there is a chance that you will overexert them. It’s a vicious cycle. Try to keep the right posture as much as possible.
However, an adjusted posture isn’t really something you can avoid. Your baby will continue to happily grow, anyway. This additional weight will alter your posture, but try to keep a normal posture as much as possible. Switch up your posture, so don’t stand or sit in the same position for too long. Take a walk when you notice that your lower back pain is increasing. Walking relaxes the lower back.
Proper shoes help your lower back pain during pregnancy
If you so happen to experience issues with your lower back during your pregnancy, it’s important to keep your shoes in mind. Wear supportive shoes, and you should absolutely avoid wearing heels. When you go shopping for shoes for your pregnancy, it may be smarter to buy a size bigger. It’s possible that you will hold on to more liquid during the upcoming weeks. Having a good pair of shoes when you’re pregnant ensures that you won’t be swaying too much on your ankles. The gravitational point of your body will change a lot because of your belly. Walking on heels can start to feel different and may even become dangerous.
You’re used to walking a specific way on heels but it will suddenly become hard to keep balance because of the growing belly. Think of investing in proper and firm shoes for your pregnancy. Suitable supporting shoes bring stability. These shoes can also ensure more stability in the pelvis. Take your shoes seriously, especially when you have pelvic instability or pelvic pain.
What can you do to relieve lower back pain during pregnancy?
Your posture during pregnancy is very important. You control the additional tax on your body by how you move. This is especially important when you’re pregnant. Your body is more fragile than ever before. Your pelvic ligaments have become weak. The pelvic floor muscles have been stretched out and a wrong move can already be quite painful. Your posture is crucial. Keep track of how you move, lift, sit, stand, and walk during every passing week of your pregnancy. Make sure you have a proper foundation and divide your weight evenly across your feet or glutes. Sit straight against the back of your seat or stand up straight with your shoulders slightly pulled back. You can reconsider your posture every week. Your belly’s size is quickly increasing and you’ll subconsciously carry yourself differently. Make sure that you know what you’re doing so that you can prevent additional lower back pain during your pregnancy. This way you also improve your awareness and the recovery of your body after giving birth.
But alright! Now we know more about the lower back and why you can get lower back pain during the pregnancy. But what else can you do to help it?
5 tips for relieving back issues during your pregnancy
Tip 1: Avoid a hollow lower back
Don’t walk around too much with a hollow lower back. Even though your belly is becoming heavier, it’s important to keep a posture that’s as normal as possible. Retract your lower belly a little, your belly button, so to speak. Then you automatically will stand a bit straighter. Tilt your pelvis slightly backwards. Your lower back will become more hollow when you tilt your pelvis forwards. Prevent a hollow lower back and prevent lower back pain during pregnancy.
Tip 2: Bend and lift from the legs
Lift in the right manner and towards your stomach, so not across from you, for example. Bend properly through your knees. The further you get into pregnancy, the less you should carry, so keep an eye on that. Bend through the knees with a straight back. If necessary, keep looking forward to keep a straight posture and place one hand on a piece of furniture to be able to support yourself, but do make sure that you aren’t putting your entire weight on the furniture. Place your hand on a table for support, but perform the action yourself. Make sure that you’re bending and lifting from the legs and decrease the risk of developing lower back pain.
Tip 3: The pelvic tilt exercise
If you still happen to have lower back pain during your pregnancy, then I have the right exercise for you here! Get on the floor on your hands and knees, like a dog. I’m sure it isn’t an unknown position for you! Make sure that your back is horizontal and entirely straight. Round your back by tilting your pelvis back (towards the ceiling) and slightly tense up the stomach, like how an angry cat looks. It’s preferred to round your back when you breathe out. You can hollow your back again once you breathe in. Move your belly towards the floor when you hollow your back. Repeat this a few times and figure out what works best for you. Perform this exercise to decrease your lower back pain during your pregnancy.
Tip 4: Relaxation exercises for lower back pain
If you experience lower back pain during your pregnancy, then I have another suitable exercise for you. Lay down on the floor with bent knees. Grab both of your knees and gently pull them towards your torso while moving your knees in small circles. You can make the circles bigger the longer you’re performing this exercise. Find out what works for you. Sometimes it’s more comfortable to pull your knees more towards you, and to keep them further away next time. Your belly will become an obstacle overtime. If you can’t reach your knees you can take your time to practice doing it without your hands. Perform this exercise to relieve the lower back pain during your pregnancy.
Tip 5: Supportive clothes
If you’re looking for more support during the day, you could invest in a belly band or maternity support briefs. They can provide you with additional support and assist you with holding a better posture. You can easily find a belly band online, otherwise you can ask your local pelvic physical therapist about them. They often sell belly bands, and that’s when you know they’re also the right quality. Despite wearing a belly band, it is recommended to still exercise your pelvic floor and back muscles. Your pelvic floor and back muscles become less active when you wear the belly band, so stay active. You can still partake in sports during your pregnancy, but additional support is always helpful. You can perfectly combine the two.
And lastly, are you looking for more information?
Hopefully this information was useful to you! If you’re still looking for some more information, feel free to take another look around on the website. It’s filled with in-depth information, tips, a web shop and also exercises. I still have a lot of articles with lots of information about other symptoms and issues. Feel free to click on the blue words to take you straight to the right page.
