Understanding Back Pain in Pregnancy
Eighty percent of women will experience back pain at some point during their pregnancies. The severity can range from mild discomfort after standing for long periods to debilitating pain that disrupts daily life. Although back pain during pregnancy can sometimes indicate a more serious condition, such as the onset of labor, it is usually the result of natural bodily changes.
Key Factors Influencing Back Pain During Pregnancy
The spine is particularly vulnerable during pregnancy due to several factors:
- Hormonal changes make joints less stable to allow the pelvis to spread as the baby grows.
- Typical weight gain is 25-35 pounds during pregnancy, with most of the extra weight concentrated around the abdomen.
- Increased postural strain as the body adjusts to changes in the pregnant woman's center of gravity.
While resting may seem appealing when experiencing pain, gentle stretching and movement can often reduce muscle spasms and improve spinal function, leading to decreased pain. Regular exercise also boosts energy levels and contributes to easier labor, delivery, and postpartum recovery. A balanced exercise program during pregnancy should include cardiovascular, strength, and flexibility training.
Cardiovascular Exercise for Back Pain During Pregnancy
Cardiovascular exercise involves activities that elevate the heart rate for a sustained period. Walking, biking, and swimming are generally safe for most pregnant women and can be done for 20 to 45 minutes, 3 to 5 days a week. Pregnant women should aim to exercise at a mild to moderate intensity, avoiding exhaustion. Remember, any exercise is better than none—even a 10-minute walk during lunch is beneficial.
Strengthening Exercises for Back Pain During Pregnancy
Strengthening the abdominal muscles, back muscles, pelvic floor, buttocks, and thighs can prevent and reduce back pain. These exercises should be performed slowly and in a controlled manner.
Effective Exercises for Strengthening Key Muscle Groups During Pregnancy
Strengthening poses should be held for 3 to 10 seconds and repeated 10 to 30 times. Breathe out during the exertion phase and inhale as you relax. Here are some recommended exercises for each major muscle group:
- Pelvic Tilts (for abdominal muscles): Lie on your back with knees bent, and feet on the floor. Place a hand on the small of your back; you’ll likely feel a space between your back and the floor. Flatten the lower spine against the floor until there’s no space between your back and the floor. Keep the buttocks relaxed to focus on the abdominals. Pelvic tilts can also be done while standing, on hands and knees, or sitting.
- Arm and Leg Raise (for back muscles and buttocks): Kneel on hands and knees with a straight spine. Do a pelvic tilt to stabilize your pelvis, then lift your right arm and left leg to form a straight line with your spine. Pause, then slowly lower your arm and leg. Alternate lifting the opposite arm and leg. If balancing is difficult, perform only the leg or arm raises separately.
- Kegels (for pelvic floor muscles): Visualize pulling the muscles of the vaginal area up and in towards your baby. Ensure your buttocks, thighs, and abdominals remain relaxed.
- Wall Squats (for abdominal, buttock, and thigh muscles): Stand with your head, shoulders, and back against a wall, feet 1 to 2 feet away from the wall. Press your lower back into the wall and squat as if sitting down, with your knees approaching a 90-degree angle. Slowly return to standing while keeping your back and buttocks in contact with the wall.
Stretching Exercises for Back Pain During Pregnancy
Stretching is just as important as cardiovascular and strength training for preventing and treating back pain during pregnancy. It is recommended to perform stretches daily after warming up to improve flexibility. Hold each stretch (without bouncing) for 20 to 30 seconds and repeat three times.
While many stretches can be safely performed during pregnancy, the muscles that most commonly contribute to back pain include those in the back, hamstrings, chest, and neck.
- Back Stretch: Start on hands and knees with legs wide apart and hands slightly in front of your head. If needed, place a small pillow under your abdomen for support. Sit back on your knees and stretch your arms forward, feeling a stretch along the spine.
- Hamstring Stretch: Stand facing a chair and place one foot on it, ensuring both hips and feet face forward. Keep your back straight and lean forward from your hips to feel a stretch in the back of your thigh. If you can’t stand tall or your knee bends, try a lower step.
- Chest Stretch: Stand upright with your back straight. Clasp your hands behind your back, and without leaning your shoulders forward, gently stretch your arms up and back to feel a stretch in the front of your shoulders and arms.
- Neck Stretch: Whether sitting or standing, bring your head forward and tilt it to one side. With the hand on the same side as your tilted head, reach behind your head and gently pull. Turning your head while pulling can help target specific neck muscles.
Given the many changes in the body, back pain during pregnancy is a common complaint. Exercise offers a simple way to achieve comfort and relief during this exciting time.
Important Reminder: Always discuss your symptoms with your healthcare provider to ensure exercise is appropriate for you and to learn about any guidelines or restrictions. Some pregnant women may require more intensive or individualized treatment for their back pain.
Precision Pain Care and Rehabilitation has two convenient locations in Richmond Hill – Queens, and New Hyde Park – Long Island. Call the Queens office at (718) 215-1888 or (516) 419-4480 for the Long Island office to arrange an appointment with our Interventional Pain Management Specialists, Dr. Jeffrey Chacko or Dr. Sonny Ahluwalia.
