Pregnancy is a physically challenging time in a woman's life, with hormonal changes, weight gain and changes in posture that impact the spine and back muscles. In this article we give you some practical tips to help you manage pregnancy and back pain.

I - Causes of back pain during pregnancy

The causes of back pain during pregnancy are diverse and can vary from person to person.

Hormonal changes

During pregnancy, the body produces relaxin. Relaxin is a hormone that helps the ligaments in the pelvic area relax and the joints loosen in preparation for childbirth. However, this can cause back pain due to the loosening of the ligaments that support the spine.

Weight gain

During pregnancy, the weight of the pregnant woman gradually increases. The spine must therefore support additional weight, which can lead to back pain during pregnancy, especially in the lumbar region.

Postural changes

During pregnancy, the center of gravity shifts forward, due to the growing uterus, which is why many pregnant women change their posture. Unfortunately, this can also cause back pain, tension and pain.

Separation of abdominal muscles

To accommodate the growth of the uterus during pregnancy, the abdominal muscles separate, this condition is also called diastasis recti. This increases the risk of back pain, as the ability of the abdominals to support the back decreases.

II - Tips for managing pregnancy and back pain

Maintain good posture

Maintaining good posture is essential to managing pregnancy and back pain. Try to stand up straight with your shoulders back and your stomach slightly tucked in to reduce pressure on your lower back and prevent back pain. If you would like more details on the correct posture, please read our article:

Use a support pillow

A supportive pillow, such as a U-shaped or C-shaped pregnancy pillow, can help you manage pregnancy and back pain by allowing you to maintain a comfortable sleeping position. You can also position your pillow under your belly and between your legs for added support.

Avoid standing or sitting for too long.

To manage pregnancy and back pain, reduce back pain and tension, try to alternate between sitting and standing positions. If you must remain seated, use a cushion to support your lower back and take regular walking breaks; if you must remain standing, use a footrest to reduce pressure on your lower back.

Practice back strengthening exercises

Certain muscle strengthening exercises such as pilates or prenatal yoga can help you manage pregnancy and back pain by strengthening your muscles, improving your posture and reducing your pain.

Adopt comfortable shoes

Wearing comfortable shoes with good arch support can help maintain correct posture and reduce back pain. Avoid high heels and opt for flat or low-heeled shoes.

Do regular stretching

Incorporating regular stretching into your routine while you're pregnant helps relieve muscle tension and maintain flexibility. Try gently stretching your back, legs, and hips several times a day.

Use pain relief methods

There are different methods of back pain relief, such as using hot or cold compresses, prenatal massages, and acupuncture. If you want to know more about back pain relief methods, check out our article: Grandma's Remedies for Back Pain.

Avoid lifting heavy objects

When lifting, bend your knees and keep your back straight. Avoid lifting heavy objects as much as possible and ask for help if necessary to avoid straining your back.

Practice relaxation and deep breathing

To better manage pregnancy and back pain and relax, practice relaxation, deep breathing exercises and meditation. You can relieve your back pain by reducing your stress and tension.

Consult a healthcare professional if necessary

If back pain becomes severe or persists despite your efforts, consult a healthcare professional. A prenatal care specialist such as a physiotherapist can provide treatments and advice tailored to your situation.

Managing pregnancy and back pain is essential to maintaining the health and comfort of the pregnant woman. It is important to adopt effective practices such as using supportive pillows, practicing muscle strengthening exercises and maintaining good posture.

FAQ: Back pain and pregnancy

• Is it normal to have back pain in early pregnancy?

• Yes, it is completely normal to have back pain during early pregnancy due to hormonal changes and the growing uterus.

• How to relieve back pain in a pregnant woman?

• To relieve back pain while pregnant, you can use supportive pillows, practice strengthening and stretching exercises, adopt good posture, and use hot or cold compresses. For more gentle remedies to relieve your back pain, check out our article: Grandma's Remedies for Back Pain.

• Why do I have back pain during pregnancy?

• Back pain during pregnancy is caused by weight gain, hormonal changes and a growing uterus.

• What type of mattress is recommended for pregnant women with back pain?

• For pregnant women with back pain, we recommend using a firm but comfortable mattress that provides good spinal support.

• Can I use support pillows during pregnancy?

• Yes, you can use support cushions to maintain a comfortable posture and reduce your back pain.

• Can back pain during pregnancy affect my baby?

• No, back pain during pregnancy is generally harmless to your baby.

• When should I see a doctor for back pain during pregnancy?

• You should see a doctor if the pain is severe, persistent, or accompanied by other worrying symptoms.

• You can read our article: How to know if back pain is serious?

• Are prenatal support belts helpful for back pain?

• Yes, prenatal support belts can help reduce pressure on the lower back and relieve pain.

• Is it safe to use hot or cold packs for back pain during pregnancy?

• Yes, it is generally safe to use hot or cold compresses, but consult your doctor for specific advice.

Will back pain go away after giving birth?

Back pain usually goes away after delivery, although some women may continue to experience temporary pain.