HOW YOU CAN PREVENT LOWER BACK PAIN IN PREGNANCY?

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The best product I've ever seen to prevent Lower Back Pain in Pregnancy is the Adjustable Prenatal Cradle, which can be seen if you click on the following link Pregnancy Support Belt

Pregnancy belts can prevent the formation of stretch marks by keeping the skin of your abdomen from being overstretched.

Why does your back hurt in pregnancy?

Lower back pain in pregnancy is often worse at the end of the day from muscles and ligaments getting tired and stretching due to the weight of your baby. Pain can also be worse if you are on your feet all day.

In addition to your weight shifting forward and stressing your back, there are other things that contribute to back pain in pregnancy.

Factors that cause Lower Back Pain in Pregnancy

The only professionals I’m aware of that are trained to address both posture and function of the spine and hips are chiropractors and some osteopaths.

A good chiropractor or osteopath should be able to get your posture and spinal function into a healthy state that would make carrying a baby much less painful.

• Poor Mattress - Another common cause or back pain in pregnancy is sleeping on a bad or sagging mattress. To avoid this, make sure your mattress is not too old to give you the extra support you need while pregnant. A good mattress will also give you restful sleep, which is certainly needed to replenish your used up psychological and physical energy.

• Weak Back and Abdominal Muscles – If these muscles are not in good condition before you get pregnant you would be wise to start exercising before the body changes of pregnancy make it too difficult. We’ll cover best exercises later.

The abdominal muscles normally support the spine. During pregnancy hormonal changes cause muscles and joints to become loose to allow the pelvis to spread as the baby grows.

The better shape you’re in before your body starts to loosen up in preparation for birth, the easier and less painful the whole process will be for you.

Exercise also gives you increased energy, an easier labor, a soother delivery and a quicker recovery after the birth.

• Gaining too much weight – During pregnancy you will usually gain 25-35 pounds if you are of average size. You may gain more if you’re underweight or less if you’re overweight. Most of this weight gain is right around the abdomen and puts extra stress on the back.

My wife, who was of average weight when she became pregnant with our first child, gained 60 pounds! This was more than her body could comfortably handle and she developed back pain in pregnancy and also had terrible back labor during a 36 hour delivery.

When we decided to have our second child, she got into great shape before getting pregnant and continued exercising throughout most of her second pregnancy. She only gained 40 pounds the second time and had no back labor during a 12 hour delivery.

Being in shape before and during her second pregnancy saved her a lot of back pain.

• Improper Lifting – This is one of the biggest causes for anyone to develop back pain, but lifting is even more likely to cause you lower back pain in pregnancy. If you are lifting anything of significant weight, it should be held close to the body. Sometimes pregnant women try to hold heavy things such as other children out away from them so they don’t put any pressure on their stomachs.

This causes even more weight to be shifted forward and will likely cause back pain.

Remember to lift with your legs and not your back, and if possible avoid heavy lifting until a few weeks after your delivery.

• Improper Sleeping Posture – Sleep on a nice comfortable firm mattress. Never sleep on a mattress that is sagging. Sleeping on your side with your knees bent and properly sized pillows under your head, abdomen and between your knees provides the support you need for a pain free night’s sleep.

How to relieve lower back pain in pregnancy

Walking, biking and swimming are all considered safe exercises for most pregnant women. They should be performed for 20 to 45 minutes 3 to 5 days a week. Pregnant women should exercise at a moderate level and never to exhaustion.

It is important for women who are going to become pregnant to strengthen the core abdominal and pelvic floor muscles. The best exercise for this is the Pelvic Tilt. The easiest way to learn the pelvic tilt is to lie on your back on the floor with your knees bent. There is a small space in the bottom of your back. Try to flatten your lower spine against the floor so that there is no more space between your back and the floor. When you get the feel of this exercise it can be done standing against a wall, sitting in a chair, or on your hands and knees.

Another exercise my wife’s midwife taught her that was vital to strengthen the pelvic floor muscles is called the Kegel Exercise. Kegel Exercises strengthen your uterus and rectal muscles. They can significantly ease the pain of labor and speed healing after the delivery. The easiest way to strengthen these muscles is to stop your urine flow a few times each time you urinate. The pelvic floor muscles are going to be tested severely during your labor so it makes sense to strengthen these muscles beforehand.

Avoid certain activities like vacuuming and mopping that require you to bend and twist at the same time. Bending and twisting is a combination that causes back pain all the time. It is especially dangerous with the added abdominal weight during pregnancy. If there's no one else to do these chores, move your whole body rather than bending and twisting.

Be careful when bending to lift grocery bags and keep the weight close to your body. Bending for long periods to wash dishes should also be avoided.

Adjustable Prenatal Cradle. is an amazing product that supports your growing abdomen and takes away most of the painful stress on your lower back.

ICE/Cold Therapy can be helpful for lower back pain in pregnancy. Ice is very beneficial for pain relief and inflammation reduction in any acute (just happened) back pain occurrence. For a back sprain or strain, ice should be one of the first things to look for.

Heat Therapy has many benefits for someone suffering with lower back pain in pregnancy. Heat therapy can relieve the pain associated with back muscle spasms. Heat relaxes tight muscles and improves function and flexibility to a stiff and sore back. Some women find that soaking in a warm tub or putting a hot water bottle on the painful back area provides at least temporary relief.

A Good Mattress - Lower back pain in pregnancy is often caused by sleeping on a poor quality mattress.The mattress that you sleep on every night will determine to a great extent, how pain free, energetic, and healthy your life will be. While it may not seem to be a treatment for back pain, sleeping on a good mattress really does make a huge difference in how your back feels.

Stretching – Some Obstetricians and midwives don’t recommend stretching during pregnancy because hormonal changes are already loosening joints and ligaments in preparation of delivery. Some women though, have found relief from lower back pain in pregnancy by doing some simple stretches. When stretching, hold each stretch for 15-20 seconds and repeat 2-3 times.

One simple stretch is a back stretch where you start on your hands and knees with your legs apart. You can put a pillow under you to support your abdomen. Lean forward with your arms outstretched as you sit back on your legs. This stretch position is called "Child’s pose" in yoga.

The Hamstring Stretch can also relieve back pain. The hamstring muscle in the back of your thigh will pull your pelvis out of its normal position and cause back pain when it gets tight. It gets tight from too much standing or sitting. This stretch can be done standing or sitting on the floor. When standing, lift one leg at a time onto a chair or bench and lean your trunk forward while keeping your back straight. When sitting, the hamstring can be stretched one leg at a time or both legs together. If you sit on the floor with both legs straight out in front of you, and stretch your trunk forward, you are stretching your hamstrings.

Improve Posture – When standing or sitting, make sure your shoulders are not slouching forward. When standing for long periods, try to alternate putting your feet up on a small footstool which keeps your back from tiring too quickly.

Maternity pillows – There are pillows made specifically for pregnant women that are ergonomically designed to support the head, abdomen, and knees. This type of pillow can bring relief from and even prevent lower back pain in pregnancy from occurring.

Back Support Pillows are something I prescribe to many of my pregnant patients who sit for long stretches of time at a computer, or desk, or in a car. These pillows help keep the spine in a healthy posture and relieve lower back pain in pregnancy.

Pregnancy Support belts – As you get further along in your pregnancy your abdomen will get very large. You may need to get relief of back pain by wearing a pregnancy support belt that lifts and supports your abdomen. These belts relieve back, hip and abdominal pain and take strain off the abdomen.

Pain Relief Gel is a natural pain relief treatment that can help with lower back pain in pregnancy. Gels for pain relief are usually made of a blend of natural plant extracts which work together to provide relief. As with all the treatment options listed on this site, get clearance from your personal health care provider before trying any back pain relief method.

Chiropractic Care is one of the most effective treatments for back pain in pregnancy. Chiropractic care is gentle and safe and gives natural pain relief. All licensed chiropractors are trained to work with pregnant women. Chiropractic care during pregnancy is safe and should be sought out by mothers who are currently pregnant or plan on becoming pregnant. The benefits of back pain relief and an easier delivery are well worth it.

Massage Therapy- Massage has been an affective at relieving lower back pain in pregnancy. Massage reduces back pain by relaxing tight muscles. Some massage therapists are trained in prenatal (before birth) massage specifically designed for pregnant women.

Swimming – Health experts are in agreement that swimming in properly chlorinated pools is safe for pregnant women. The benefit of swimming is that it is not weight bearing and allows pregnant women to feel weightless even with all the extra pounds gained during pregnancy. Swimming is a low impact exercise that provides relief from lower back pain in pregnancy. Swimming also provides cardiovascular benefits with very low injury risk.

Be sure to discuss any back pain you experience while pregnant with your health care provider. The information on this site is not intended as a substitute to medical care. Back pain is one of the main symptoms of preterm labor. If it continues or gets worse, call your doctor. You should also call your doctor if you are having any of these symptoms: fever, nausea, burning during urination, blood in your urine, vaginal bleeding, numbness in your legs, buttocks, groin, or bladder.

To Your Best Health,

Dr. Cliff

Lower Back Pain

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