Pregnancy is a special time, but it can also bring uncomfortable symptoms like back pain. Your
body undergoes significant changes to make room for your growing baby. For many women, back
pain starts in the second trimester and can last until the end of pregnancy. Fortunately, there are
several ways to alleviate the pain and help you feel more comfortable. In this blog, we provide tips
to reduce back pain during pregnancy and better support your body.
Why Do You Get Back Pain During Pregnancy?
Back pain during pregnancy often results from extra pressure on your spine and changes in your
posture. As your belly grows, your center of gravity shifts forward, causing you to unconsciously
strain your back muscles more. This imbalance increases the likelihood of (back) pain.
Additionally, pregnancy hormones like relaxin cause your joints and ligaments to loosen in
preparation for childbirth. Unfortunately, this also means your back is less supported, which can
lead to back pain. Weakening of the pelvic floor muscles and locking of the hips can also contribute
to back pain.
Symptoms of Back Pain During Pregnancy
Symptoms of back pain vary from person to person and depend on how your body reacts to the
changes during pregnancy and your current lifestyle/health. Here are the most common complaints
among pregnant women:
- Pain in the lower or upper back
- Dull ache when standing or sitting for long periods
- Stiffness in the back, especially in the morning
- Difficulty bending or lifting
- Pain radiating to the hips or legs
Reducing Back Pain During Pregnancy
Although back pain during pregnancy can’t always be fully prevented, there are several ways to
reduce the discomfort. Here are some tips you can start applying right away:
1. Maintain Good Posture
Good posture is essential to prevent back pain during pregnancy. By being mindful of your
posture, you create better body balance, reducing the likelihood of back pain. Here are some
helpful posture tips:
- Relax your shoulders:
Ensure your shoulders are relaxed and not raised. This helps not only your back but also prevents tension in your neck and shoulders. - Engage your core muscles:
Lightly pull in your abdominal muscles while standing or sitting. This helps support your lower back and prevents over-arching. - Avoid overcompensation:
Many women lean backward to compensate for their growing belly. This can lead to imbalance and extra pressure on your lower back. Instead, try tilting your pelvis slightly forward. - Choose the right shoes:
Wear flat shoes or low heels with good support. This helps not only your posture but also prevents overloading your feet, ankles, and knees. Avoid high heels and shoes without support.
2. Stay Active
Staying active keeps your body strong and flexible, helping to relieve back pain. Move daily
to keep your back and other muscles strong during pregnancy. This benefits not only your
physical health but also your mental well-being. It’s important to listen to your body—if you
feel tired or uncomfortable, take time to rest. Our tips to stay strong and flexible during
pregnancy:
- Walking:
Simple but effective! Walking is a great way to keep your body moving without putting too much strain on your joints. Aim for a short 20-30 minute walk each day. - Swimming:
Swimming is ideal for pregnant women because it reduces pressure on your joints. The water supports your weight, allowing you to move more freely. Swimming also strengthens your muscles and improves endurance, which can be helpful during labor. - Prenatal yoga:
This type of yoga is specifically designed for expectant mothers, focusing on breathing techniques, relaxation, and strengthening muscles. Yoga helps you better understand your body and reduce tension.
3. Try Pregnancy Massage
A pregnancy massage helps you feel better both physically and emotionally and is a
wonderful way to pamper yourself. This type of massage considers your changing body.
Some benefits of pregnancy massage include:
- Muscle relaxation:
Massage helps release tense muscles around your back and pelvis, especially helpful in the later stages of pregnancy when pressure on your lower back increases. - Improved circulation:
Massage boosts blood flow, which is important for the health of both mother and baby. Better circulation also reduces swelling and fluid retention. - Stress reduction:
Besides the physical benefits, massage also has a relaxing effect. It helps reduce stress and anxiety, contributing to a more positive pregnancy experience.
4. Do Targeted Exercises
Targeted exercises help strengthen your back and abdominal muscles. Try these simple
exercises:
- Pelvic tilts:
Lie on your back with your knees bent and feet flat on the ground. Gently tilt your pelvis forward and backward. This movement helps relieve pressure on your lower back. - Cat-Cow stretch:
Get on your hands and knees, alternating between arching and rounding your back. This exercise promotes spinal flexibility and relieves tension. - Knees to chest:
Lie on your back and alternate bringing one knee to your chest while the other leg stays flat on the ground. This gently stretches your lower back.
Back Pain During Pregnancy? Let Chiropractic Help
Back pain is common during pregnancy and can be quite uncomfortable. It’s normal for your body
to change as your baby grows, but that doesn’t mean you have to tolerate the pain. Fortunately,
chiropractic care can help relieve back pain. By realigning your spine, pelvis, and muscles, we
reduce pressure, helping you feel better quickly.
A Comfortable Pregnancy
At Avant Garde Chiropractic, we use special techniques that take your unique situation as an
expectant mother into account. Our treatments are gentle and safe, ensuring you can benefit at any
stage of your pregnancy. We address not only back pain but also other common issues like pelvic
instability and neck pain.
Our approach focuses on creating a relaxed and comfortable pregnancy. Regular visits to the
chiropractor can reduce pain, increase mobility, and improve your overall well-being, making the
path to delivery much more pleasant.
Contact us for a consultation and discover how chiropractic care can support you during this special
time in your life. Good to know: no referral from your doctor is needed.