It’s estimated that the 50% of pregnant women will suffer low back pain… but if you look at my schedule the percentage increases! That’s why I want to give you some tips on how to avoid back pain during pregnancy.
What do we mean by back pain in pregnancy?
This pain, known as lumbago or lumbosciatalgia, is located in the lower part of the back, on the sides of the sacrum and towards the buttocks, and can even extend to the back of the thighs, sometimes worsens while standing, walking, bending the trunk, when lifting objects and turning while sleeping in bed can become a real challenge… It’s well known that the prevalence of low back pain can increase the risk of incontinence due to the link of both conditions with the pelvic floor!
Why does the back hurt during pregnancy?
Due to the body modifications during the pregnancy, low back pain can appear BUT THIS DOESN’T MEAN THAT IS NORMAL!! We can get rid of it with the proper help. It I very important to solve the low back pain when it starts as once the dysfunction is established it’s more difficult to fix it.
Contrary to the popular belief… the low back pain does not disappear itself once you deliver. The distension in the abdomen, the modification of the posture, and the decrease of physical activity foment the pain in the lower back area. Keeping an active lifestyle and taking care of our body during this stage will improve the symptomatology.
As you may know, during pregnancy and postpartum we might need to do some modifications to our workouts to avoid unnecessary risks and to compensate for the modifications that appear in our bodies
This is a fantastic moment to start to take care of the pelvic floor because the main part of the CORE is going to help us to keep our stability. By maintaining a healthy pelvic floor we are going to reduce the possibility of suffering from low back pain.
Tips to avoid back pain in pregnancy.
Ideally, you should put yourself in the hands of a physiotherapist who specializes in obstetrics and urogynecology. Remember that everybody needs an individualized program. Some women need to strengthen certain areas that others should stretch!
There are certain things that you can start doing:
- Try to keep a proper posture. Remember this doesn’t mean that you have to sit straight ALWAYS. Actually, it’s more recommendable to keep changing your posture avoiding long periods in a static position.
- Keep active! If your OBGYNE doesn’t recommend you rest. One of my favorite activities I recommend to pregnant women with low back pain is water exercises. However, you have to choose whatever makes you happier. Some women prefer prenatal yoga o pilates. If you love weight lifting… LIFT! I recommend the most to strengthen the glutes and the CORE muscles, but this depends on each woman. Let me help you to find the perfect activity for you.
- When you sleep, try to do it on your side, with one or both knees bent, and place a pillow between them. As your abdomen grows, it is advisable to use a wedge-shaped cushion under the abdomen to support it.
- Prenatal massage is always a good option! Be sure that you find a specialist in obstetrics and do not hesitate in asking if you are not really sure about where to go.
- Different techniques of stretching can be applied depending on the type of pain that you have… I can help you to find which one is better for you. If you already know which exercises are the best for you because maybe you have suffered from this before just take into consideration that due to the relaxine hormone, your range of motion can vary. Take it easy and recognize your limits.
- FORGET ABOUT THE DAMN BELTS! I very very very VERY rarely advise pregnant women to get a belt because this can worsen the problem. A belt will make your muscles “lazy” while what you need is more strength to increase stability. Do not rush into buying one if you haven’t been assessed properly. Sometimes you might need it to get some relief but definitely, this is not for everybody.
Remember that each woman is different.
These tips don’t replace the medical recommendations that you may have. As mentioned before it’s important to individualize your recovery. Or even better… program the prevention care that suits you better!
A prenatal session usually becomes a mine of advice… when to start with the perineal massage, how to choose the best exercise for you, when can you use the EPINO… so do not hesitate in contacting us to book an appointment. If you want to prevent future symptoms or if you want to get rid of them is never too late to start!
Physiotherapist specialized in pelvic floor rehabilitation
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