Back pain and pregnancy

Why do I have back pain?

Back pain during pregnancy tends to be felt between the fifth and seventh months. Pain is often localized in the lumbar region (lower back) and the sacroiliac region (posterior part of the pelvis). It is possible to have pain in both places or just one.

Physical changes are numerous during pregnancy and are often the main cause of back pain in pregnant women.

Weight gain ... it rocks

One of the main causes of back pain is weight gain (especially in front) during pregnancy. In addition to causing pressure on the joints, ligaments and muscles, it changes a woman's center of gravity.

This weight gain also has an impact on the posture of the mother-to-be, because it accentuates the lumbar curve, which can cause problems at this level.

Hormones relax, but ...

Relaxin is a hormone that circulates in a woman's body to give the joints more flexibility throughout pregnancy through childbirth. Although very beneficial, it weakens the stability of the joints, especially in the sacroiliac joints, which can also cause back pain.

Back pain and pregnancy: good daily habits 

Even though back pain is common in pregnant women, there are many solutions that can improve her daily situation.

Choose good posture

It's not always easy to think about it all the time, but adopting good posture every day is still one of the most effective solutions to relieve back pain.

• Standing Position: Stand up straight with your chest high and knees bent. Avoid crossing your knees and throwing your shoulders back. If you have to stand for several minutes, try to keep your legs apart and your knees bent. This position will allow you to be more stable and will provide support to the sacroiliac region. Also avoid high heels, as they accentuate bad posture. Prefer comfortable and flat shoes.

• Sitting position: keep your legs apart and keep your back straight. 

Tips

Some examples to improve your posture at home

• Pick up something on the ground: avoid leaning forward; Instead, bend your knees ( squat ) to relieve your back.
• Pass the broom: make the movement towards you. This position allows the glutes to work harder, which will relieve the sacroiliac region.
• Put on your shoes: sit down; avoid doing this while standing.
• Filling the dishwasher: Avoid standing in front of the dishwasher. Instead, stand on your side. This position will allow you to bend your knees and not lean forward.
• Stocking the refrigerator: Avoid storing heavy foods at the bottom of the refrigerator. Instead, store them on the shelf at your height to avoid leaning over.

Take some time for yourself

During pregnancy, it is important to take periods of rest. It is suggested to take two per day (morning and afternoon) lasting 15 to 20 minutes. Lying on your side with the knees bent is most recommended. A pillow can be placed between the knees and under the stomach to promote good posture. This period is then an opportunity to take time for yourself and to breathe well in order to relieve your tensions.

Keep moving

It's also important to remember that you need to stay active. Swimming or water exercises are the best ways to keep in shape without making your back pain worse. Walking and stationary cycling are also great ways to keep moving.

Find techniques that will relieve you

Several techniques can also help relieve you on a daily basis. Among them, the use of a support belt for pregnant women can help support the baby's weight. Massages are also very effective during this period as well as the application of cold or heat.

Tips

What to do in the event of an acute attack?

Some women may have severe attacks (spasms) and sudden back pain. It is then recommended to find a comfortable position that reduces the pain. The position lying on the side remains the most recommended. Once you've found a good position, it's important to breathe deeply in order to relax and loosen your joints.

Physiotherapy: your best ally to get better

Physiotherapy can have a role in both the prevention and treatment of back pain in pregnant women.

In terms of prevention, the physiotherapy professional can intervene with women at risk, that is, those who have already had back problems before their pregnancy. In such a case, it is also recommended to consult it at the start of pregnancy or even before becoming pregnant.

In order to avoid or limit future problems, the physiotherapy professional can help you strengthen your standing position, improve your lumbar flexibility and strengthen your abdominal muscles. It can also help you adopt good posture every day before and during pregnancy.

As for treatment, physiotherapy professionals are increasingly called upon by pregnant women. A woman who suffers on a daily basis risks avoiding certain movements or putting herself in positions that cause pain. It can then become asymmetrical.

The physiotherapy professional will therefore help the patient to relearn how to make these movements correctly and will accompany her in the proper execution of these movements. In order to relieve certain parts of his back, he can also promote, through targeted exercises, the strengthening of the glutes, abdominals and muscles that support the sacroiliac region.

The physiotherapy professional also advises the patient on her daily activities and gives her tips on how to correctly perform certain movements that can have consequences on her posture. For example, how to roll over in bed using your feet and buttocks.

Tips

When to consult when you have back pain?

Back pain is very common during pregnancy and can be trivialized. If you experience severe back pain for more than 2 weeks,  it is important to see a physiotherapy professional. Also, if this back pain is accompanied by other symptoms like vaginal bleeding, a burning sensation when you urinate, or a fever, it is important to seek medical attention promptly.