Relieving Back Pain During Pregnancy

Seventy-Five percent of pregnant women experience back pain during the end of their pregnancy, typically between months six through nine.  Hormones that loosen ligaments, weight gain and a shift of gravity center are common reasons why. However, the biggest reason is that the uterus, typically in the pelvis, has moved to the abdomen, creating additional stress to the mom-to-be’s lower and mid-back. 

Here are five solutions that can help you relieve prenatal back pain:

1. Prenatal Massage: Prenatal massages address the inflamed nerves, which releases tension on the muscles. Research shows prenatal massage therapy can help reduce anxiety, decrease depression symptoms, relieve muscle aches and joint pains, and improve labor outcomes and newborn health.

2. Prenatal Yoga: Regularly practicing prenatal yoga helps to open tight hips and hamstrings, strengthen muscles, improve a sense of balance and flexibility, and relieve tension in the mid and lower back. You may not think about having strong abs as your belly begins to grow, but that extra belly weight requires strong abs to protect your back and spine. Prenatal yoga will also help with posture, which is affected as the lower back is overarched.

3. Acupuncture: Acupuncture originated in China thousands of years ago as a healing art. Acupuncture points correspond to nerves. The nerves’ activation triggers a release of several brain chemicals, including endorphins, which block pain signals. Studies show that acupuncture may work better than massage, heat, or exercise; however, it can also induce labor.

4. Chiropractic: Chiropractic care is the health maintenance of the spinal column and the adjustment of misaligned joints. It doesn’t involve drugs or surgery. Instead, it’s a type of physical therapy to reduce spinal nerve stress and promote health throughout the body. Chiropractic care is not recommended if you’re experiencing any one of the following:

5. Physical Therapy: A physical therapist can teach you the right exercises and explain how to alter how you perform some activities to reduce your pain best. Your therapist can also help you decide whether other treatments, such as manual therapy or braces, might help. Your physical therapist will create a program that works best for you, which you can do at home.

You can do some things during your pregnancy that may prevent future back pain in your later months. Such as: 

• Swimming
• Staying active
• Wear a maternity belt
• Wear proper shoes
• Practice good posture
• Sleep on your side

There are several options to relieve back pain during your pregnancy. It’s best to consult with your doctor or midwife about the pros and cons of each option.