Low back pain is very common in the general population. These days, as many women are in their 30s and 40s when they have their babies, they are likely to have already had an episode of low back pain prior to becoming pregnant.
It is common to see women with a history of low back pain present for physiotherapy when they are planning to get pregnant. It is certainly a good idea to check your spine and lower back for flexibility, basic movement and strength (including abdominal strength). Any restrictions we find can then be worked on to prevent a reoccurrence of pain during a future pregnancy.
There are many causes of low back pain in pregnancy including:
- postural changes as your pelvis tilts forward to accommodate your growing bump;
- decreased support as your abdominal muscles (your “natural corset”) stretch;
- ligament laxity in the 3rd trimester may lead to a feeling of low back weakness;
- sciatica;
- forward bending with the added weight of your bump;
- pelvic dysfunction from increased mobility and lack of stability.
There are lots of things you can do, and the following tips are not only great for minimising your risk of back pain in pregnancy, but they will help you avoid it throughout your life.
Jenny’s top tips for a healthy back in pregnancy are:
- Watch your posture. Try to stand as tall as you can – if you are standing tall, you will not slouch!
- Change positions regularly; move from sitting to standing
- Incorporate short and frequent walks - little and often works best!
- Target the muscles that support your back and legs with regular exercises, like walking or swimming
- Workouts in the pool are very beneficial because the buoyancy of the water supports your growing bump and makes you work your abdominal muscles
- Avoid lifting, especially in the 3rd trimester, as your muscles and joints are already under much stress from the change in your centre of gravity and the loosening of your ligaments
- Avoid wearing heels as they increase the curve of your lower back, which puts more pressure on the area
So what should you do if you are pregnant and suffering with low back pain?
Remember that back pain is not just part of being pregnant. Get it checked out with your Chartered Physiotherapist who specialises in dealing with pregnant women. Don’t ignore it, as it will get worse as your bump continues to grow.
Please note:
If you have pain or any concerns while pregnant, please report them to your GP or obstetrician ASAP. Do not suffer in silence. If in doubt, get it checked out. Not all aches and pains are part of being pregnant and it is important to resolve any issues that are affecting your ability to go about your daily business. Don’t leave it until your baby is born, you’ll have enough to do then!
