About 80% of pregnant women have back pain. Back pain and the causes in pregnant women are not entirely understood. Therefore, the treatment recommendations are poor. By educating both the physician and the patient, treatment options can be improved.
Peripartum Pelvic Pain
Pain in the pelvic region, for which a clear-cut diagnosis has not been made, is termed peripartum pelvic pain. This pain may start during pregnancy, or within 3 weeks of delivery.
Anatomically, pain presents itself most commonly in the following areas:
- sacroiliac joints at the posterior superior iliac spine (42%)
- the groin areas (53%)
- coccyx (33%)
- pubic symphysis anteriorly (77%)
- occasionally other areas of the pelvis and upper legs
- Rarely does pain occur below the knee. Pain tends to be influenced by posture and is associated with a waddling gait.
No. 1: Practice good posture
As your baby grows, your center of gravity shifts forward. To avoid falling forward, you may compensate by leaning back — which can strain the muscles in your lower back and contribute to back pain during pregnancy. Enter the principles of good posture:
- Stand up straight and tall.
- Hold your chest high.
- Keep your shoulders back and relaxed.
- Don't lock your knees.
- When you stand, use a comfortably wide stance for the best support. If you must stand for long periods of time, rest one foot on a low step stool — and take time for frequent breaks.
- Good posture also means sitting with care. Choose a chair that supports your back, or place a small pillow behind your lower back. Keep your upper back and neck comfortably straight. Consider propping your feet on a low stool.
No. 2: Get the right gear
Wear low-heeled shoes with good arch support. Wear maternity pants with a low, supportive waistband. You might also consider wearing a maternity support belt. Although research on the effectiveness of maternity support belts is limited, some women find the additional support helpful.
No. 3: Lift properly
Proper lifting during pregnancy
When lifting a small object, squat down and lift with your legs. Don't bend at the waist or lift with your back. It's also important to know your limits. Ask for help if you need it.
No. 4: Sleep on your side
Sleep on your side, not your back. Keep one or both knees bent. It might also help to place one pillow between your knees and another under your abdomen, or use a full-length body pillow.
No. 5: Try heat, cold or massage
Use a heating pad to apply heat to your back, or alternate ice packs with heat. Rubbing your back also might help. Better yet, ask someone to rub your back for you or schedule a professional prenatal massage.
No. 6: Include physical activity in your daily routine
Low back stretch
Regular physical activity can keep your back strong and may actually relieve back pain during pregnancy. With your health care provider's OK, try gentle activities — such as walking or swimming.
You might also stretch your lower back. Rest on your hands and knees with your head in line with your back. Pull in your stomach, rounding your back slightly. Hold for several seconds, then relax your stomach and back — keeping your back as flat as possible. Gradually work up to 10 repetitions. Ask your health care provider about other stretching exercises, too.
No. 7: Consider complementary therapies
Some research suggests that acupuncture can help relieve back pain during pregnancy. Chiropractic treatment seems to provide comfort for some women as well. If you're considering a complementary therapy, discuss the options with your health care provider first. He or she may want to confirm that your back pain isn't caused by an underlying condition.
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