Low Back Pain during Pregnancy: Part 1

It is estimated that 50-80% of women experience low back pain during pregnancy. It most likely occurs in the second half of pregnancy, but can occur at any time. Let’s look at a few common causes of low back pain as well as a few things you can do to prevent aggravating your low back.

In the next blog post, I will teach you ways to relieve the pain as well as strategies for long term relief.

(Don’t worry, I didn’t forget about you mommas who are postpartum. I have 2 more blog posts coming up about Low Back Pain during Postpartum.)

Keep in mind that this is GENERAL INFORMATION. Everyone’s pain and circumstances are different. Ideally, you should have an individualized treatment plan based on your unique needs (I can help with this).

Common Causes during Pregnancy

Postural Changes:

• Your center of gravity shifts forward as your baby grows

  • Your upper back can round and become stiff

  • The curvature of your low back can increase

    • This shortens the muscles of the low back which can lead to tightness/stiffness

Muscle Imbalance: weakness or tightness

• Our bodies crave balance and when one area is too tight or another area is weak, this can lead to aches/pains

  • Stretching of the abdominal muscles due to the growing baby, leads to over-lengthened muscles which don’t work as effectively

    • Can cause a lack of stability in the core

  • Weakness of the hip muscles

    • Without the proper stability of the hip muscles, the low back can get overworked

  • Tightness/stiffness of the upper back (thoracic spine)

    • If the upper back isn’t moving well, this can add additional strain on the low back

  • Tightness through low back muscles

Hormonal Changes:

• The hormone, Relaxin, causes the ligaments (connect bone to bone) in our body to relax

  • This enables your pelvis to widen to allow baby’s head to exit your body during delivery

  • However, this also causes decreased stability in your joints throughout your body

    • Our bodies need more stability from our muscles in order to support our bodies during this time (stay tuned for more on this)

Daily Modifications to Prevent Aggravation

• Modify the activities throughout your day that are aggravating your pain

  • If you can optimize your alignment/position as well as movement patterns it will put less stress/strain on your back

• Sleeping Position

  • While laying on your side, put a pillow or 2 between your knees from your pubic bone down to your knees (sometimes even down to the feet)

    • Keeps pelvis level and low back happy

    • Can add another pillow under the bump if that feels good

• Log Roll to Get In and Out of Bed

  • Sit on the edge of your bed (you might need a step stool if your bed is high)

  • Start to lower yourself onto your bed using your arms at the same time your legs come up onto the bed - like a seesaw (now you are laying on your side)

  • To get out of bed, push with your arms (one elbow into the bed, one arm assisting overtop) at the SAME time your legs are coming out of the bed - again, like a seesaw

  • Your ARMS and LEGs should do all the work

• Sitting Posture

  • Think tall for upright posture

  • Avoid crossing your legs

  • Sit bones both touching the chair with equal weight

  • Sit with both feet supported on the ground (use a stool if your feet don’t touch the ground)

• Standing Posture

  • Practice stacking your shoulders over your hips, so your hips aren’t sticking forward

  • Equal weight in both feet, try not to shift all your weight to one leg

  • Good supportive shoes can help

• Walking

  • Avoid waddling side to side

    • This can put additional strain on the low back or hips

• Use the Hip Hinge for any bending or lifting activities

• Exhale as you lift or “Blow before you go” (another PT coined this term) to better engage your deep core muscles

I hope these strategies will help you if you currently have low back pain OR prevent you from having pain! Stay tuned for my next blog post where I will teach you ways to relieve the pain as well as strategies for long term relief.

Remember, if you have had pain for more than 2 weeks, it’s time for a 1:1 Virtual Consult! I’d love to get you feeling your best and thriving!

*Disclaimer: All of the content is for educational and informational purposes only. None of which constitutes as medical advice and does not establish any kind of patient-provider relationship by your use of this website. Please consult your doctor or qualified medial professional if you have a genuine concern.

Please call your healthcare provider immediately if your back pain is severe, caused by trauma, is accompanied with a fever, bleeding, loss of sensation, and/or accompanied with bowel or bladder changes/difficulties.