Lower Back Support During Pregnancy

At one time or another, all women who are pregnant will probably suffer from some degree of back pain. In the early months of pregnancy, backaches are caused by hormonal changes and a shift in the center of gravity. As the pregnancy progresses these hormones continue to be secreted that help prepare the body for childbirth by loosening ligaments and tendons that attach the pelvic bones to the spine. The combination of increased weight, weakened abdominal muscles, change in posture and decreased stability combine to increase the risk a pregnant woman will suffer from back pain.

But, even though each of these factors increases the risk that a woman will suffer from pain, women do not have to grin and bear it. With the right treatments most women are able to decrease their discomfort and some are able to prevent it.

The idea is to provide support to the lower back to decrease the strain on the musculature and ligaments as your belly begins to grow and use continue to do your daily living tasks. This support can take the form of an external addition to your clothing or an internal change in the way in which you do things.

For instance, women should practice good posture to help compensate for the way in which their body is continuing to grow. The baby will change the center of gravity and shifted forward which can cause lower back pain. By tucking in the buttocks, pulling the shoulders back and standing straight and tall (the way in which we should all be standing!) The altered posture can help to support the lower back muscles.

It is also important to sit at your desk or stand with extreme care. Feet should always be slightly elevated in a chair in the chair should support the back. If there is no longer our support to the chair placed a small pillow behind the lower back. Avoid sitting or standing for long periods of time and if you must stand then rest 1 foot on a low step stool to relieve the stress on your lower back.

This is a time in your life when it is important to learn how to sleep on your side. Many people are back sleepers or stomach sleepers, but because of the weight of the baby, it is next to impossible and should not be attempted. Keep one or both knees bent to decrease the strain on the lower back. It may be helpful to put a pillow between the knees and another under the abdomen or the belly.

Women should wear a low heeled shoes with good arch support. This is not the time to try out those stiletto heels. When lifting any object, squat down and lift with the legs. Do not bend at the waist or lift with your back and do not lift anything that is either moderately heavy or heavy.

By staying fit and exercising you also help to keep your back strong and may actually relieve back pain by doing so. Check with your obstetrician to be sure that your exercise program is approved for your particular individual circumstances. Women who are pregnant often get great benefit from walking, riding a stationary bike, swimming and the practice of yoga. (1)

There are actually two different kinds of back pain that pregnant women can experience, and sometimes are experienced simultaneously. Lumbar back pain happens in the area of the lumbar vertebra in the lower back and pelvic pain is felt in the back of the pelvis. Pelvic pain hits the back a little lower than lumbar pain, somewhere around the tail bone. Sometimes a woman may feel pain over the pubic bone in the front as well. This kind of pain is worse when triggered by walking, climbing steps, rolling over twisting, lifting and holding positions where the hips are bent. Lumbar pain feels more like pre-pregnancy backaches with pain around the waist of the spine and radiating downward to the legs.

Another way in which women can support their lower back is to purchase a maternity support belts. These are belts that help to reduce lower back pain, reduce the pressure on the bladder and decrease the potential for varicose veins and swelling of the veins in the lower legs. Proponents of maternity support belts also believe that it helps to prevent preterm contractions and gives women a greater comfort during exercises.

The objective of a maternity support belt is to lift the abdomen slightly higher on the body and provide support to the lower back. These support belts can be purchased at maternity stores, Amazon.com and at other online maternity shops.

Be sure to discuss your lower back pain with your primary care physician or obstetrician in order to get their advice on how you may treat this condition. If your health provider believes that your back pain is initiated from another source, such as sciatica or a displacement of your sacroiliac joints, they may recommend that you see a physical therapist several times in order to be educated on and stretches and exercises to help relieve your pain.

Lower back pain is a common occurrence in women who become pregnant. Because of years of experience, and trial in air or many different options are available to help both treat and prevent this type of pain from occurring. Do not suffer in silence but instead seek out ways in which you can help your body to function without pain.

(1) American Pregnancy Association: Top Recommended Exercises During Pregnancy