Shorty got low, low, low, low, low… Back pain?
You’ve probably heard low back pain is pretty common during pregnancy! That doesn’t mean it has to be one of those symptoms to suffer through. Check out some options to try below:
First, what might be causing the pain? Several factors could be at play:
- Increased weight in the front body puts a strain on the back body
- A change in your sleeping position
- A change in how you do repetitive activities i.e. bending, standing, sitting – just that good ‘ol posture stuff!
- A shift in the pelvis or pelvic instability
What can you do about it?
- Sometimes it’s a matter of stretching (but remember your body is producing relaxin which causes laxity in your muscles, tendons and ligaments – and over stretching/stretching the wrong areas can do more harm than good!)
- Sometimes it’s a matter of a change in posture & body mechanics to strength the right muscles and give some relief to the overworked ones
- Sometimes other modalities like heat or ice, rest, or self massage help
- If there’s a Physical Therapist in your area that specializes in prenatal conditions they can get you in tip-top shape!
Some of my suggestions to consider:
As always, I am not your Healthcare Provider, so please speak with them regarding changes to your health and wellness routine!
Cat/Cow: starting with a neutral spine on hands and knees (knees under hips, hands under shoulders), with an inhale arch the back letting your belly drop, looking upward with your neck. On the exhale round the back and tuck your head. This allows flexion and extension in the spine, creating circulation and good movement!
Seated Side Bend: take a cross-legged seat and place one hand on the ground, slightly behind the hips. With your other arm reach up and over – not collapsing or crunching the side body, but instead thinking about sitting tall and reaching UP and OVER. Keep both sits bones even on the ground. This brings a stretch to the lower side body, as well as the outer hips, and ribcage.
Standing Side Bend: standing, cross one leg behind the other, taking the same arm and the “behind” leg and bring it up and over to the other side of your body, creating a slight crescent moon/banana shape. Repeat on other side by switching leg and arm positions. Similar to the seated position, it also focuses on stretching the side body and outer hip.
Bridge Pose: bridge can be held in the position shown above, or with breath you can start with your hips on the ground, inhaling to raise them off the ground (like pictured), and then exhale to bring them back down. This trains the glutes, low back and deep core muscles in a gentle and effective way.
Puppy Pose: starting on hands and knees, walk hands out in front of body, lowering the chest allowing a slight extension in the lumbar spine. If your belly is feeling cramped in this position, try walking knees back (so not directly under hips), or take a less exaggerated reach in the arms. This pose stretches the glutes, lower back, and shoulder muscles.
What is your sleeping position like? How about overall posture?
- You may no longer be sleeping on your back, or if you are you might feel added pressure with the increased weight
- Added weight in the front of the body can cause an increase in the anterior tilt of the pelvis (think of a bowl spilling water forward). Not only does this shorten the muscles in the back, it also shortens the hip flexors.
- Be aware of your mechanics and if/when necessary think about gently “tucking your tail” to bring the pelvis back into a more neutral position (gentle tuck – not a guilty doggo sulking away!)
- Stretching your quads and hip flexors – they’re likely not helping!
Other modalities:
- Applying a heating pad to the lower back AND/OR an ice pack. Muscles tightness/aches usually feel better after heat, while sharp/nagging pain might respond better to the cold.*If the area feels hot to the touch or you feel like you just “tweaked” something; inflammation might be present and you do not want to add heat
- Self massage/partner massage – Using thumbs or soft closed fists to run down the muscles parallel to the spine (not ON the spine) might feel nice, same with gentle kneading of the glute/hip muscles.
- Even BETTER – your new BFF is the lacrosse ball! Literally a lifesaver that can fit in your pocket. You can pin the LAX ball between your low back (close to the spine) while leaning up against a wall. Move around until you find a yucky spot! This will likely feel tender but should NOT hurt. You also want to make sure you are close to the spine, not in the soft of your lower back. *Only apply as much pressure as feels relieving, and limit to only a couple minutes at a time. The LAX ball also feels pretty juicy in the glutes.
- Get yourself in touch with a Massage Therapist! Ideally, look for someone who states experience with prenatal/pregnancy massage. Massage is different during pregnancy in that you will not be lying on your stomach (SOME therapists might use specialty body cushions on top of their table to allow this, however it can put unnecessary pressure on the belly and/or the ligaments supporting your uterus). Positioning should never be uncomfortable, make sure you tell your therapist if it is! It’s also important that your therapist knows pregnancy-related complications such as blood pressure changes, circulation issues, and specific tender or uncomfortable spots on the body. *Massage therapy is a state-regulated occupation and a license is required to legally practice – look for this too when researching who to see!
Hope this helps you find some relief or at least points you in the right direction! 🙂