Pregnancy is a beautiful time for a woman, but it can also be a time of great discomfort. Back pain is one of the most common complaints during pregnancy, with up to 80% of women experiencing it at some point during their pregnancy. There are many possible causes of back pain during pregnancy, including changes in posture, weight gain, and hormonal shifts. Additionally, the growing uterus can put pressure on the nerves and blood vessels in the pelvis and back, leading to pain.
There are a few things you can do to ease back pain during pregnancy
- Try to maintain good posture.
- Avoid carrying heavy objects.
- Wear comfortable shoes.
- Use a pregnancy pillow to support your back when you sleep.
This infographic from BC Back Clinic will show you most common causes & some helpful treatments that can help you prevent or at least ease back pain during pregnancy.
Most common causes of back pain during pregnancy
Cause #1: Weight gain
There are many different causes of back pain during pregnancy. One common cause is weight gain. As the baby grows, the mother’s weight increases. This can put a lot of strain on the back and cause pain.
Cause #2: Posture changes
Another common cause of back pain during pregnancy is changes in posture. As the belly grows, the mother’s center of gravity changes. This can lead to back pain as the body tries to adjust to the new center of gravity.
Cause #3: Hormonal changes
Hormonal changes during pregnancy can also lead to back pain. The hormone relaxin loosens joints and ligaments in preparation for childbirth. This can lead to instability in the spine and back pain.
Cause #4: Muscle Separation
Muscle separation is another common causes of back pain during pregnancy. This can happen when the abdominal muscles separate, or when the ligaments that support the spine become stretched and weakened. This can cause a lot of pain in the lower back, and can make it difficult to move around.
There are several things that can contribute to muscle separation. One is pregnancy itself, as the growing uterus puts pressure on the abdominal muscles. This pressure can cause the muscles to separate, which can lead to back pain. Another common cause of muscle separation is carrying too much weight. This extra weight can put strain on the ligaments and muscles, causing them to separate. Finally, poor posture can also contribute to muscle separation. Slouching or standing with poor posture puts unnecessary stress on the spine, which can lead to muscle separation over time.
Cause #5: Stress and Sleep Deprivation
Lastly, stress and sleep deprivation are two of the most common causes of back pain during pregnancy. When you’re pregnant, your body is going through a lot of changes and you may not be getting enough rest. This can lead to muscle tension and pain in your back and neck. try to take some time for yourself every day to relax and get plenty of rest. If you’re having trouble sleeping, talk to your doctor about ways to improve your sleep habits.
Fast and effective back pain remedies during pregnancy
A woman’s body goes through a lot of changes during pregnancy. These changes can put a strain on the back and lead to pain. Fortunately, there are things that can be done to help manage back pain during pregnancy.
Rest is important for pregnant women with back pain. Taking breaks during the day and getting plenty of sleep at night can help ease the pain. Relaxation techniques such as yoga and massage can also be beneficial.
Regular exercise is another key component of managing back pain during pregnancy. Exercise helps strengthen the muscles that support the back and can help reduce pain. Walking, swimming, and gentle stretching are all good options.
By following these simple tips, pregnant women can help ease their back pain and enjoy a healthy pregnancy.
Also checkout our article about postpartum recovery, the first 42 days. Learn how your body changes after giving birth.
Infographic published in June 2016, content updated in September 2022
