Back Pain During Pregnancy

Back pain in pregnancy is very common among women. Studies show that back pain usually occurs between 5^th to 7^th month of pregnancy. Women with pre-existing back pain are at higher risk to have back pain especially in the early stage of pregnancy.

What are the causes of back pain in pregnancy?

There are several causes of back pain in pregnancy, which are:

• Posture. Commonly pregnant women will have lordotic posture because of growing baby will make the uterus to expand. Then, it shifts the center of gravity and stretches out the abdominal muscles, which may putting strain on the back.
  

• Weight gain. During pregnancy, women will gain between 25-35 pounds. Thus, the spine has to support that weight means more work for the back muscles and increased stress on your joints. That is why women may feel worse at the end of the day.

• Hormone changes. A hormone called Relaxin will be activated during pregnancy, which loosen all joints and relax the ligaments attached in pelvic bone and spine in preparation for birth process. This make pregnant women less stable and cause pain when walking, standing, sitting for long hours, rolling in bed, bending or lifting.
• Stress. Emotional stress can cause muscle tension at the back, and the pain will increases during stressful period of pregnancy.

Ways to reduce the back pain:

• 
  Practice good posture. Slouching will strain the spine. When sitting, place a roll of towel behind your back for support and always keep these principles of good posture during standing and walking:
  - stand up straight
  - keep shoulders back and relaxed
  - hold chest high
• Footwear. Wear low heeled, but not flat shoes, and avoid high heels which can may
  
  further shift your posture and caused you to fall down.
  
• Heat and cold. By applying heat and cold pack to the painful back for 20 minutes every day will also help to reduce the pain. Start by putting cold pack, then switch to heat after 2 or 3 days. Be careful not to apply to abdomen during pregnancy.
• Stretching exercise. This will increase the muscles flexibility that support the back and legs. Be careful to stretch gently to prevent over-strain.
  
  
  
• Swimming. It is the great exercise to strengthen the abdominal and lower back muscles, because the water reduce the stress on your joints and ligaments.

Prepared by,

Afiqah Najihah binti Kamali

Lecturer, Diploma in Physiotherapy

Vision College