Back Pain During Pregnancy - Causes and Strengthening Exercises

What Are the Causes of Back Pain During Pregnancy?

Back pain is one of the most common problems during pregnancy, especially in the last trimester. The pain usually lasts until the baby is born. For many mothers, back pain can linger during their postpartum period. Back pain during pregnancy may be caused by many factors. The most common causes of back pain during pregnancy include

• The change in the uterus size as the baby grows causes instability of the lower back and pelvis. This increase in uterus size causes alteration in the shape of the spinal cord, which in turn causes the lower back to curve more than usual, resulting in back pain.

• Hormones - Back pain may also be caused due to laxity of the joints and soft tissues. This increased flexibility of joints and soft tissues occurs due to the relaxing hormone that usually gets raised during pregnancy. The sacroiliac joints are responsible for maintaining pelvic bone stability and transferring load to the legs, get loosened, and cause back pain during pregnancy. It may also lead to altered gait.

• Weight gain -The weight gain of 25 to 35 pounds during the pregnancy, which is distributed in the abdomen in the majority, causes the spine to be more curved, which results in back pain.

• The peripheral nerves in the thigh region and pelvis compress and cause pain in the back during pregnancy.

• In some women weakening of hip bones and joints may occur in the last trimester. This condition is said as osteoporosis. This condition results in back pain during pregnancy.

• During pregnancy, when the placenta is located near the posterior wall of the uterus, it may cause back pain.

• Back pain may also occur when the fallopian tube ruptures due to ectopic pregnancy.

• Sometimes urinary infections may also cause back pain during pregnancy.

• Daily activities such as walking, running, bending forward, navigating stairs, lifting objects from the floor, and twisting the spine may also cause back pain during pregnancy.

How Does Back Pain During Pregnancy Feel?

Usually, pregnant women experience back pain in a localized area or may radiate to the thighs, buttocks, and legs. The intensity of back pain may range from mild to severe pain. Pain in the lower back area may be sharp or dull, aching, or burning pain. Lower back pain during pregnancy usually resists on one side, either right or left. Lower back pain during pregnancy may mimic sciatica as it may radiate to the back of the thighs, foot, and leg. Pelvic pain may occur as stabbing or shooting, or dull pain in the pelvic area. This back pain occurs in the pelvic region and may radiate to the groin, buttock, and back of the thighs.

What Are the Strengthening Exercises for Back Pain During Pregnancy?

The strengthening exercises that work on abdominal muscles, pelvic floor, back muscles, thigh muscles, and buttocks help to reduce and prevent back pain during pregnancy. It is very important for a pregnant woman to do strengthening exercises slowly and with control. The strengthening exercises include

1. Pelvic Tilts - This strengthening exercise helps to improve the strength of the abdominal muscles and pelvic floor. The instructions are

• The person should lie back on the floor with hands by the side, and the knees bent, and feet firmly placed on the floor.

• Then the person should raise their back towards the ceiling, and the back should not touch the floor.

• The person should hold the position for three to five seconds and repeat the exercise 10 to 30 times.

2. Arm and Leg Raises or Bird Dog - This strengthening exercise helps to strengthen the back muscles and buttocks. The instructions are

• The person should start by kneeling on the hands and knees with a neutral spine. Then the person should do a pelvic tilt to stabilize their pelvic floor.

• Then the person should lift their right arm and left leg to form a straight line with their spine.

• The person should hold the position for three to five seconds, relax to the starting position, and do with the alternative sides.

• The exercises can be repeated 10 to 30 times.

3. Kegels - This strengthening exercise helps to strengthen the pelvic floor. The instructions are

• The person should try to pull their vaginal muscles in and up towards the uterus.

• The person should hold the pull for 3 to 5 seconds and then relax and repeat the exercise 10 to 30 times.

• While trying the pull, the person should concentrate on not tightening the abdominal muscles, thighs, and buttocks.

4. Wall Squats - This strengthening exercise strengthens the abdominal muscles, thigh muscles, and buttocks. The instructions are

• The person should stand with the head, shoulders, hips, and back against the wall. The feet should be one to two feet away from the wall.

• Then the person should press their lower back to the wall and squat as if sitting down with knees at 90 degrees.

• The person should hold the position for three to five seconds and return to the standing position. The head, shoulders, back, and buttocks should be in contact with the wall.

• This exercise can be repeated 10 to 30 times.

5. Quadruped Cat - This strengthening exercise helps to improve the strength of the abdominal muscles. The instructions are:

• The person should start by kneeling on the hands and knees by placing the palms of the hands firmly on the floor.

• Then the person should gently exhale, contract the abdominal muscles, and push their spine towards the ceiling so that the head falls gently towards the chest.

• Then the person should hold the position for 10 to 15 seconds and repeat the exercise 10 to 30 times.

Conclusion

Pregnancy causes vulnerable changes in a woman's body throughout the journey. In total, 80 percent of women suffer from back pain at any point in their pregnancy journey. Various strengthening and stretching exercises can relieve this back pain caused by pregnancy. These exercises may also prevent a pregnant woman from post complications and during the delivery. So performing routine pregnancy exercises may be beneficial.