Ways to Minimize Pregnancy-Related Back Pain

I had the opportunity to chat with a chiropractor friend of mine, Dr. Elizabeth Carter, about minimizing low back pain that often accompanies pregnancy. I’ve experienced it twice myself, and many of my clients often speak of the discomfort, so I set out to find some actionable tips for the next time it comes up in conversation. Luckily, we were also able to touch on some of the underlying causes to avoid them, because we all know the best “cure” in healthcare is prevention. Enjoy!

Understanding and Supporting Pregnancy-Related Low Back Pain

Pregnancy is a beautiful journey, but it often comes with its fair share of discomforts, one of which is low back pain. “Studies suggest that up to 90 percent of pregnant women will experience low back and/or pelvic pain related to their pregnancy and 10 percent of those will report discomfort severe enough to disrupt their daily routines.” Understanding the causes and exploring effective solutions can help manage pregnancy related symptoms, and support overall well-being throughout this journey.

Causes of Low Back Pain During Pregnancy

Weight Gain: As the pregnancy progresses, the additional weight puts extra stress on the back.
Postural Changes: The growing belly shifts the center of gravity, increasing the curvature (lordosis) of the lower spine, affecting posture.
Hormonal Changes: Pregnancy hormones, such as relaxin, loosen the ligaments in the pelvic area, which can contribute to low back and joint discomfort. Blood volume also increases up to 50%, which can lead to inflammation and water retention.
Muscle Separation: The expanding uterus may cause the separation of abdominal muscles, impacting back support.
Stress: Emotional stress can tighten muscles, resulting in back pain.

Ways to Support Pregnancy-Related Low Back Pain?

Exercise and Yoga

Engaging in regular, low-impact exercises can be highly beneficial for pregnant women experiencing low back pain. Incorporate activities like walking and swimming to maintain fitness and strengthen your back and core, supporting your growing and changing body.

Yoga can enhance flexibility, promote relaxation, and strengthen core muscles, providing better support for the back. Specific poses, such as the cat-cow stretch or child’s pose, are particularly helpful in alleviating tension and improving posture.

Rest and Proper Ergonomics

Ensure you get plenty of rest and avoid overexertion. Short, frequent breaks during daily activities can prevent muscle fatigue and strain. Use a pregnancy pillow to support the back and abdomen while sleeping on your side. Placing a pillow between one’s knees to help keep the spine and pelvis in a neutral position while sleeping may also alleviate low back discomfort while sleeping.

Remember, proper nutrition and hydration are essential throughout your pregnancy, so keep that Yeti or Stanley nearby throughout the day.

Maintain good posture by using a chair with proper back support, and use a foot rest, when needed. When lifting objects, bend at the knees and keep the back straight to prevent strain. When standing, opt for flat shoes with good arch support (remember function over fashion!).

Always consult with a healthcare provider before starting any new treatment or therapy to ensure safety and efficacy.

Professional Help

Chiropractic Care: Chiropractors can provide safe, effective, and drug-free conservative care to relieve pain by decreasing the pressure on the joints, muscles, and nerves of the spine and pelvis.

Massage Therapy: Prenatal massage is specially adapted for pregnant women and focuses on relieving tension, reducing stress, and promoting relaxation. Encouraging an improved overall well-being also leads to better sleep.

Osteopathy: Osteopathy involves gentle manipulation of the body’s muscles and joints to improve mobility and alleviate pain, and leads to the intended restoration of normal body mechanics and function.

Reiki: Reiki is a gentle energy healing practice that helps your body and mind relax, release, and rebalance. It supports your nervous system—particularly the parasympathetic response, which is your body’s “rest and digest” mode—so that real healing can take place.

By exploring these therapeutic options and incorporating lifestyle changes, expectant mothers can support their pregnancy and manage low back pain. Looking for support throughout your pregnancy? Reach out to Trillium Family Chiropractic.

Dr. Elizabeth Carter, Chiropractor

Dr. Elizabeth Carter

Dr. Elizabeth Carter grew up in Port Elmsley, just outside of Perth, Ontario. She opened Trillium Family Chiropractic, a family-focused clinic located in Carleton Place, in 2021, and has welcomed other collaborative healthcare providers to her team. Dr. Carter is a registered chiropractor in Ontario, as well as a member of the College of Chiropractors of Ontario, the Ontario Chiropractic Association, the Canadian Chiropractic Association, and the Eastern Ontario Chiropractic Society. Her growing list of qualifications also includes many courses for treatment-specific skills such as instrument-assisted adjusting, cranial (skull) adjusting, orthotics, posture, ergonomics, radiology, nutrition, and supplementation to better serve her patients.