Back pain during pregnancy. How to help yourself?

Causes of back pain during pregnancy

Back pain during pregnancy in the first trimester most often occurs as the uterus grows and the pelvic structures expand. Pain is most often located in the lumbar region during the first few months, but it is not very intense or long-lasting. It can also result from a lack of exercise if you give up or significantly limit your previous activity after becoming pregnant.

Pain in the second and third trimesters most often results from anatomical changes – an expanding abdomen and additional weight, increased body weight, a shifted center of gravity, and increased lordosis. These changes occur naturally during pregnancy, but they can cause pain in the lumbar, thoracic, and cervical spine. Poor posture, such as slouching or pushing the head forward while walking, can also contribute.

The severity of back pain during pregnancy may also be related to lifestyle choices prior to pregnancy. Women who were physically active may experience it more mildly. Individual skeletal structure also plays a role.

Severe back pain accompanied by regular contractions may also signal the onset of labor.

When should you be concerned about back pain during pregnancy?

Back pain during pregnancy can be unpleasant and tiring, but it also becomes dangerous when accompanied by disturbing symptoms such as fever, severe abdominal pain, vaginal bleeding, leg numbness, nausea, and vomiting. It should also be of particular concern if it occurs intermittently.

Any back pain during pregnancy that is stabbing and prevents functioning should be consulted with a specialist as soon as possible.

Midwife and lactation educator Katarzyna Orawiec-Rymszewicz advises, “As a midwife, I always remind my patients that back pain during pregnancy that is recurring or intermittent should be discussed with their doctor. They should also avoid taking painkillers on their own, as not all medications a mother took before pregnancy are safe to take during pregnancy.

How to prevent back pain during pregnancy?

• Correct body posture

Urogynecologists Natalia Aussenberg and Urszula Gałązka advise, “Every woman’s figure changes during pregnancy. The extent to which this change will occur depends on our physiological characteristics and our individual posture prior to pregnancy! It’s important to pay attention to your posture from the very beginning, because the sooner you establish proper habits, the less likely you are to experience pain.”

Remember to: not cross your legs, avoid sitting with your legs bent, and limit the time spent in one position, e.g. in the car (especially in the second trimester).

• Exercises

Appropriate exercises will strengthen your back and reduce pain if it does occur. You can obtain a safe set of exercises, for example, from a physiotherapist, depending on the location of the pain and the stage of pregnancy.

Ways to deal with back pain during pregnancy

• A warm shower
• A warm shower is one way to relieve back pain during pregnancy, highly recommended by expectant mothers. Warm water relaxes muscles and improves circulation. You can also use warm compresses.
• Rolling
• Foam rolling, for example, with a ball, can effectively reduce back pain during pregnancy. Foam rolling relaxes muscles, and regular exercise can prevent or reduce pain. Consult a physiotherapist for safe exercises for pregnant women.
• Massage
• Massage, like foam rolling, is designed to relax tense muscles, so it’s usually effective. However, be sure to use a massage therapist who has the appropriate knowledge of massage during pregnancy.
• Consultation with a physiotherapist