How to improve lower back pain during pregnancy

 Are you experiencing lower back pain during pregnancy? Curious about exercises that may offer relief? Let's delve into the causes, symptoms, and how First Line Physio can help you!

Lower back pain during pregnancy is a common and often upsetting problem that affects many pregnant women all around the world. Research shows that around 50-70% of pregnant women experience lower back pain at some point during their pregnancy, and it tends to be the worst in the third trimester.

Low back pain can affect a pregnant woman's well-being, making it hard for them to do everyday tasks, move around, and enjoy life during this important time. Also, the duration and intensity of pain can be different for each person, with some experiencing only mild discomfort while others deal with severe and debilitating pain.

Despite many pregnant women facing this issue, low back pain during pregnancy can still be complicated as there are many different factors involved. These include how the body moves, hormones, and how a person feels mentally and emotionally. Hence, it is important to understand and find good ways to manage low back pain during pregnancy, not just to help the mother feel better but also to ensure mother and baby stay healthy and safe.

Why do you get lower back pain during pregnancy?

Throughout pregnancy, several factors can contribute to back pain. Hormonal shifts, particularly the increase in progesterone and the release of relaxin, can lead to the loosening of ligaments in the spine and pelvis, resulting in flexibility issues and pain.

Moreover, stress during pregnancy can exacerbate physical well-being, leading to stiffness in the lower back muscles. Poor posture, such as leaning backward or sitting awkwardly, can strain the lower back, spine, and muscles, adding to the discomfort.

Weight gain during pregnancy further stresses the lower back and muscles, especially as the baby grows and alters the body's weight distribution. Muscle separation from the rib to the lower back can also occur, causing stiffness and limited movement, contributing to discomfort.

Pelvic girdle pain, experienced by approximately 20% of pregnant women, is another prevalent symptom caused by the relaxin hormone affecting the pelvis and significantly affecting daily activities.

However, seeking prenatal care, including physiotherapy and exercise, can help alleviate pelvic girdle pain and enhance overall function. Physiotherapists can aid in manual techniques, providing supportive tools, and teaching exercises to maintain healthy posture, ultimately reducing back pain during pregnancy. Overall, understanding the various factors contributing to back pain and seeking appropriate care can help manage discomfort and promote a healthier pregnancy experience.

What exercises can you do for lower back pain during pregnancy?

1.    Cat - Cow stretch

• Start on all fours, with your wrists under your shoulders and knees under your hips.

• Inhale, arching your back like a "cow," lifting your chest and dropping your belly. Look up slightly.

• Exhale, rounding your back like a "cat," tucking your chin and pulling your belly button towards your spine.

• Repeat these movements, flowing with your breath.

• This stretch enhances spinal flexibility, eases back tension, and boosts spinal mobility.

2.    Bridging

• Lie flat on your back with your knees bent.

• Engage your abdominal muscles by tightening them.

• Lift your hips off the ground until they align with your knees and shoulders.

• This exercise strengthens the glutes, hamstrings, core and lower back.

3.    Seated Spinal flexion on Swiss Ball

• Sit on a Swiss ball with feet flat, hip-width apart, and knees bent at 90 degrees.

• Hold onto a stable chair for support. Engage your core.

• Slowly round your spine forward, aiming to bring your chest towards your thighs.

• Hold briefly, feeling a stretch along your spine. Return to upright position.

• Repeat, focusing on stability and control.

• This exercise helps to improve spinal flexibility and posture while strengthening the core muscles.

4.    Relaxation kneeling on pillow

• Begin by placing a cushion on the floor. Kneel on it with knees hip-width apart and toes pointing back.

• Gently sit back, letting your hips sink toward your heels while keeping your back straight. Rest your hands on your thighs or at your sides. If it feels good, close your eyes and concentrate on your breath, letting your body fully relax.

• Hold this pose for a few minutes, taking deep breaths and releasing any tension you feel. This exercise helps to release tension in the hips, thighs, and lower back while promoting relaxation and mindfulness.

5.    Thread the needle

• Start on all fours. Extend one arm forward, parallel to the ground.

• Slide it under the opposite arm, resting your shoulder and head on the ground.

• Hold briefly, feeling a stretch in your upper back and shoulders.

• Return to start and switch sides. This exercise boosts upper back and shoulder flexibility.

6.    Bird Dog:

• Begin on all fours with your hands under your shoulders and knees under your hips.

• Engage your core. Simultaneously extend one arm straight out in front of you and the opposite leg straight out behind you, keeping your hips and shoulders squared to the ground.

• Hold briefly, then return to the starting position and switch sides.

• This exercise strengthens the core, lower back, and glutes while improving balance and stability.

 How can we at First Line Physio help you?

Lower back pain during pregnancy can be a challenging experience, but there are effective treatment options available, including physiotherapy. At our clinic, we offer specialised care tailored to meet the unique needs of pregnant women experiencing lower back pain.

Through gentle exercises, stretches, and manual therapy techniques, physiotherapy can help alleviate discomfort, improve mobility, and strengthen the muscles that support the spine. Additionally, our physiotherapists provide education on proper posture, body mechanics, and ergonomics to reduce strain on the lower back during daily activities.

By addressing the root cause of the pain and empowering our patients with knowledge and practical strategies, we strive to enhance their overall well-being and provide relief from lower back pain throughout their pregnancy journey.

This is absolutely not written to substitute medical advice and it is always important to see a qualified healthcare professional for a formal diagnosis. If any of the exercises cause pain during or after the exercise, discontinue and consult a physiotherapist.