A whopping 94% of pregnant women complain of back pain [1]. For some, the pain appears in the first trimester, and for others it starts closer to childbirth. There is no single cause and no one way to deal with it, but here are some tips that help.
What makes my back hurt?
The main cause of pain is the growing uterus . Each week the uterus grows, and the baby grows and gains weight. Because of this, your center of gravity shifts, the load moves to another part of the spine and your body is not used to this. The second reason is the overall weight you are carrying now. Your back muscles, pelvis, and legs have to work harder and therefore get tired more quickly, and the resulting fatigue causes the pain you feel [2].
For me, it’s not my back, but my tailbone?
Pelvic girdle pain (including — in tailbone) is common during pregnancy and approximately four times as prevalent as back pain. The pain may even give in the leg. Special exercises can reduce lower back pain, but not in the tailbone and not in the pelvic area. Use a sacral belt, try to rest during episodes of pain. Put a pillow under your feet when you lie down. If the pain is very severe, discuss pain relief options with your doctor.
Can pregnant women use external pain relievers like creams or patches?
Exposure to any medication during pregnancy should be minimized. For many, a warm shower or cold compress helps relieve pain [2, 3].
What else can I do to relieve the pain?
The main method of dealing with pain is to redistribute your weight. In this case, the following can be useful:
Pillows. Long body pillows and lumbar cushions work well for pregnant women. It helps to sleep with a body pillow. Pain in the lower back, sacrum, and pelvic part due to sitting in an office chair can be relieved with a lumbar pillow [4].
Belly wraps. These help relieve stress on the back and abdominal muscles. There are also special support clothes: in the front it has an elastic, supporting the belly from below, so you don’t have to strain your back as much [3].
Exercise. A simple and effective exercise is the cat/cow pose from yoga — while on all fours, alternate between arch your back and rounding your back [3]. Swimming can be of great help in dealing with back pain [5].
Yoga. One way to reduce stress on the spine and relieve back pain is Hatha yoga or prenatal yoga. Many fitness clubs and medical clinics offer special prenatal classes.
