Having back pain during and after pregnancy is something that many women have come to believe is a normal part of pregnancy.

And while it is very common and many women experience it, back pain during pregnancy or postpartum can be prevented or treated.

No matter where you are at in your stage of pregnancy, by the end of this article you will know more about how to alleviate your back pain!

The weeks and months leading up to, and following the birth of a baby should be celebrated, not spent worrying about or trying to avoid pain.

During pregnancy, there are a lot of changes that our body goes through to both prepare for and to birth the baby.

One of these changes, is a release of hormones which targets our ligaments to stretch and lengthen. The main purpose of this is to allow our pelvis to open to make room for baby’s head during birth.

back pain during and after pregnancy

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However, our spine is supported very well by a series of ligaments also. When these hormones are released and the ligaments in our spine stretch, it causes pain if our muscles in our core can’t pick up the slack!

When the muscles in our core are weakened, it causes stress to these ligaments and our spine. Additionally, the weight of the growing baby puts stress on our spine, by pulling our center of gravity forward.

Our hips, core, and muscles in our low back are so important in keeping us pain free. Commonly, women who have back pain during or after pregnancy are prescribed bed rest.

Which, first of all, yeah right, because I have to much to do to get this nursery ready.

And secondly, bed rest can lead to way more problems, like blood clots.

Bed rest also only makes our back pain worse in the long run, by making us weaker.

Women are also commonly told that exercising during pregnancy is dangerous, and that once those two little lines show up, it’s time to cancel the gym membership.

There are some situations in which this is true, such as high risk pregnancies, but for the majority of women, exercising while pregnant is very beneficial!

Maintaining a well balanced exercise program, and focusing on strengthening the core muscles, will help keep us moving and keep us pain free.

When I say “lift with your legs” people tend to think I’m referring to heavy furniture, and big boxes.
Sorry moms, I’m also talking about picking up that ten pound baby (plus their car seat, plus that diaper bag- which adds up).

Creating good habits about our lifting mechanics also plays a huge role in preventing and alleviating back pain. Even if you don’t have pain right now!

Constantly lifting and bending with our spines will lead to new problems and aggravate current problems.

Staying pain-free during and after pregnancy is a possibility, and should be the majority! Meeting with a physical therapist to discuss healthy exercise habits, discover areas of weakness, and creating a plan based on your back pain is the first step!

If you think you would benefit from a FREE discovery session with one of our physical therapists, click the button below to get in touch with our clinic.

Pregnancy and postpartum back pain

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About Author: Dr. Jenna Stasi

Dr. Jenna Stasi is currently pursuing her Women’s Health Clinical Specialist Certification, to better treat women and men suffering from pelvic floor dysfunction. In her time away from the clinic, she enjoys running, backpacking, and baking. For more information on how to ease or overcome your injury, go to www.backinmotionsspt.com.

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