MANAGING BACK AND PELVIC PAIN DURING PREGNANCY

MANAGING BACK AND PELVIC PAIN DURING PREGNANCY

(BY SEKYONDYA WYCLIF—Orthopedic officer)

Pregnancy is a beautiful and life-changing journey, but it is often accompanied by physical discomforts such as low back and pelvic pain. Studies show that a large number of pregnant women experience some degree of low back or pelvic discomfort. This is majorly due to physical and hormonal changes that occur during pregnancy.

Common types of pregnancy-related back pain

Lower back pain

Pain felt in the lumbar region, often worsened by standing or sitting for long hours

Pelvic/posterior pelvic pain

Pain felt deep in the buttocks (back of the pelvis), sometimes radiating to the thighs

Differentiating between low back pain (often posture-related) and pelvic girdle pain (pain over the SI joint, often with radiating discomfort) helps in choosing the right exercises.

What brings about this?

Weight gain. As the baby grows, there is extra added weight, which places pressure on the spine, low back muscles, and the pelvis.

Hormonal changes, such as increased relaxin levels, also loosen the ligaments around the joints, thus reducing stability, the end result being discomfort in the lower back and the pelvic region.

Posturally, the growing womb (uterus) shifts the body’s balancing mechanism forward. To maintain balance, many pregnant women unconsciously lean backward, which strains the back muscles.

Muscle separation: As the uterus expands, the abdominal muscles stretch and may separate, reducing the support they provide to the spine.

Ways to manage back pain during pregnancy.

• Maintain good posture. Standing with proper posture on the spine, which involves keeping their shoulders back, lifting their chest, and avoiding slouching.

• Using supportive devices, for example, pregnancy birthing balls, ergonomic chairs, and supportive pillows, can help distribute weight more evenly and reduce stress on the back.

• Wearing comfortable footwear such as low-heeled, supportive shoes helps maintain balance and reduce pressure on the lower back.

• Applying warm or cold compresses to painful areas can help relieve muscle tension and inflammation.

• Sleeping on your side with a pillow between the knees can help maintain proper spine alignment and reduce pressure on the back.

• If lifting is necessary, it should be done with knees bent and the back kept straight; otherwise, pregnant women are advised to avoid lifting heavy objects.

• Engagement in regular gentle and safe exercises (physical activities) such as walking, parental yoga, and stretching can strengthen muscles and improve flexibility, reducing back strain.

Therefore, most exercise programs are safe, but they should not worsen the pain. Consult a healthcare provider for any persistent pain lasting more than two weeks.

At INS ORTHOTICS LIMITED, we emphasize that effective management of back and pelvic pain during pregnancy requires a holistic approach combining proper posture, guided exercises, and appropriate orthotic support to enhance comfort, mobility, and overall quality of life.

Sources

Hoefs, J., & Jagroo, D. (2014). The Pregnancy Pain Relief Guide: Techniques and Exercises to Safely Reduce Back and Pelvic Girdle Pain.

Johns Hopkins Medicine. Back Pain During Pregnancy. Health Library.