Back Pain in Pregnancy

During pregnancy the body will undergo a number of changes that physically prepare it for the labouring process. As the baby grows, your ligaments and joints will soften and your body posture will change as your center of gravity shifts. Some of these changes may result in back pain.

Back pain in pregnancy is extremely common. It is estimated that 50-80% of pregnant women will experience some form of back pain over the course of their pregnancy. This pain can range from mild and intermittent to pain that is more prolonged. Here are six things to know about back pain in pregnancy.

1. Back pain can occur in different parts of the back

Back pain tends to affect either the lumbar or posterior pelvic region.

Lumbar region pain – Pain is felt at or above the waist in the center of the back.
Posterior pelvic pain –This is the back of the pelvis. Pain experienced here is usually described as a deep pain felt below the waistline, on one or both sides or across the tailbone.

2. Back pain usually occurs between months five and seven of pregnancy

Studies show that lower back pain usually occurs between the fifth and seventh month of pregnancy. However, in some cases it can begin as early as weeks 8-12.

3. Common risk factors for back pain

There are some known risk factors that can increase the chance of developing back pain while pregnant or possibly make it worse. These include

Chronic lower back pain or a history of lower back pain in a previous pregnancy.
A past medical history of trauma to the pelvic area.
Multiparous pregnancy (e.g. Women carrying twins or triplets).

4. How to keep the pain at bay

Although back pain in pregnancy is common, it is not inevitable. Here are some steps you can take pre-emptively keep back pain at bay.

Light exercise – keeping the body moving while pregnant has many benefits which includes keeping the muscles and joints flexible. Simple activities like walking, swimming or cycling are great. However, be sure to speak to your doctor prior to starting any exercise routine while pregnant.
Light stretching – light stretching can help alleviate pain during pregnancy and improve your range of motion. Focus on these stretches and exercises as recommended by the American College of Obstetrics & Gynecologists

https://www.acog.org/womens-health/infographics/exercises-during-pregnancy

High impact exercises such as planks, crunches, sit-ups or exercises that put stress on the pelvic should not be undertaken. As above, speak to your doctor prior to starting any stretching exercises.

Watch your posture – Be mindful of your posture when you are sitting. Lounging in a chair for long periods of time puts a lot of strain on the spine.
Mind where you sit – Whether it is at home or at work, if you are sitting for long stretches of time, make sure the chair you use provides good lumbar support.
Choose appropriate footwear – Wear shoes that are strong, sturdy and have good sole and arch protection. High heels are out and so are flats.

5. At-home remedies that may help with back pain

While pregnant, the use of many medications is not recommended (with the exception of those approved by your doctor or pharmacist). Here are some non-medicinal tips for managing back pain if it occurs

Soothe sore back muscles by applying a warm compresses in 15-minute intervals
Take a warm bath. This can help relax the muscles.
Get a massage. Go to a masseuse who knows that you are pregnant and is trained in prenatal massage. As a precaution, prenatal massages should only be done after the first trimester.

6. Know when to speak to your doctor

Although a certain level of back pain is expected while pregnant, look out for certain signs and symptoms that suggest it might be something more serious than basic back pain. Speak to your doctor or OBGYN if you notice one or more of the following:

If back pain is severe enough that it starts to interfere with your day to day activities.
If back pain is getting worse over time.
If back pain comes on suddenly and is severe. In this case, pre-term labour is the worry.
If back pain is associated with other symptoms such as a fever, nausea or vomiting.
If there is numbness, tingling or a shooting pain in your buttocks, legs or feet.

If you experience one or more of these symptoms, speak to your doctor urgently. These signs and symptoms may point to other issues.

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