Symptoms of Back Pain During Pregnancy

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Back pain is very common during pregnancy, with an estimated 50% of women experiencing some form of lower back discomfort at some point during pregnancy or the postpartum period. It typically begins around 18 weeks and peaks between 24 and 36 weeks. Most back pain is due to the physical changes that occur during pregnancy, such as hormonal shifts, changes in posture, and a shift in the center of gravity. Understanding why this happens and learning how to manage it can greatly improve your comfort. Contributing factors include posture changes, weight gain, hormonal fluctuations, and even emotional stress.

How is pregnancy-related low back pain caused by the Relaxin hormone?

Relaxin is a reproductive hormone produced during pregnancy that plays a crucial role in preparing the body for childbirth. One of its main functions is to relax the ligaments in the pelvis and soften the cervix, helping the pelvis accommodate the growing foetus and preparing it for delivery. This can cause discomfort, instability and feeling of weakness and pain.

Loosening of Ligaments – Relaxin loosens the ligaments that support the spine and pelvis, leading to joint instability. This can cause the spine to shift out of alignment. When the joints are more flexible and less stable, it can lead to strain and pain in the lower back.

Changed Posture – The weight of your baby and weakening of belly muscles pulls your lower spine forward, adding strain to back muscles. The average pregnant woman in India gains between 11-16 kg during pregnancy. This predominantly frontal weight gain shifts the centre of gravity, increasing the curve in your lower back, puts extra stress on ligaments and joints in the lower back and pelvis.

Emotional Stress – Emotional stress can have a physical impact on your body, and pregnancy is no exception. Stress causes your muscles to tense up, particularly in areas like your lower back. If you’re feeling anxious or stressed, it’s not uncommon to notice that your back pain worsens as a result.

What are some symptoms of back pain during pregnancy?

The symptoms of back pain during pregnancy are very similar to the symptoms of back pain prior to pregnancy. Some of the symptoms include:

Dull, constant ache in the lower back.
Pain above or at the sides of the waistline
Sharp, shooting pain down the legs (sciatica).
Stiffness or discomfort that worsens after standing or sitting for long periods.
Discomfort around the pelvic or hip area.
Increased pain with physical activities like lifting or bending.

How can back pain during pregnancy be best managed?

Back pain during pregnancy can be managed using several methods, including practicing good posture, engaging in gentle exercises like prenatal yoga, applying heat or cold packs, using supportive pillows while sleeping, wearing comfortable, supportive footwear, and considering professional treatments such as prenatal massage or chiropractic care. Always consult your doctor for personalized advice.

Exercise: Gentle activities like walking, swimming, or prenatal yoga to strengthen muscles and improve flexibility.
Proper posture: Avoid slouching and use supportive chairs to reduce strain on the back. Stand straight with shoulders back.
Heat/cold therapy: Apply a warm compress, such as a cloth soaked in warm water, or use a cold pack wrapped in a cloth to the affected area for relief.
Massage: Prenatal massages by a trained professional can relieve tension. Such massages often using warm herbal oils, help ease back pain, improve circulation and promote relaxation. Consult your doctor before getting a prenatal massage.
Sleep support: Use a pregnancy pillow to maintain proper spinal alignment and reduce pressure on your lower back while sleeping.
Sleep on your side: Try sleeping on your side, ideally with your knees slightly bent. Avoid sleeping on your back, as it can strain your spine and affect blood circulation.
Wear Proper Foot wear: Wear low-heeled, supportive shoes that cushion the arches of your feet, such as walking or athletic shoes. Avoid high heels, as they can shift your balance forward, increasing the risk of falls and straining the muscles in your lower back. Flats without proper arch support should also be avoided.

Can sitting on the floor during pregnancy affect back pain?

Yes, sitting on the floor during pregnancy can affect back pain. Traditional practices often involve sitting cross-legged on the floor, but as your belly grows, this can put extra strain on your lower back and hips. Prolonged sitting in this position can exacerbate discomfort. Using supportive cushions and changing positions frequently can help mitigate the impact on your back. Always pay attention to your body’s signals and adjust your sitting habits accordingly to reduce discomfort.

When should I see my doctor for back pain during pregnancy?

You should see your doctor for back pain during pregnancy if:

Severe Pain: The pain is intense, persistent, or worsens despite trying home remedies.
Accompanied Symptoms: You experience additional symptoms like fever, numbness, or tingling in your legs.
Sudden Onset: Pain comes on suddenly or is associated with an injury or fall.
Pelvic Pain: You have pain in the pelvic area or hips that radiates down your legs.
Difficulty Moving: You have trouble standing, walking, or performing daily activities due to the pain.
Unusual Symptoms: You notice any new or unusual symptoms alongside back pain.

Monitoring and addressing it early can prevent complications, improve comfort, and ensure a healthier pregnancy for both mother and baby.