What are the Causes of Back Pain During Pregnancy?
Hormonal changes, weight gain, changes in center of gravity, weak core muscles, existing back, buttocks, pelvic and hip conditions are common causes of back pain during pregnancy. In this article, we will cover these issues as well as what you can do to resolve your pain fast. Understanding the causes of back pain during pregnancy may help you avoid the typical triggers. Keep in mind that some of these root-causes are regular occurrences for an expecting mother.
During pregnancy, you will have increases in certain hormones. The most implicated hormones in back pain and pregnancy are the Relaxin hormone. The Relaxin hormone is common in men and women, but in females, there is an abundance of it during pregnancy; to ease childbirth by loosening the muscles and ligaments that surround the pelvis. In the coming section of this page, we have elaborated in detail the impact Relaxin has on your spine along with the impact it has on back pain during pregnancy in our article (blog) section of our website that relates information on back pain during pregnancy.
Added weight during pregnancy is normal, in fact, it is encouraged. Healthy weight gain for an expecting mother is 1 to 2.5 kilograms of weight in the first trimester and an average of about 500 grams for the remainder of the pregnancy. But, some gain for too much during pregnancy, and these additional pounds or kilograms can attribute to the development of back pain. However, it is worth mentioning that the added kilos are not the issue, but instead, complicating or a trigger in most that have poor posture and weak spinal and core muscles. Weight gain in pregnancy is a factor, as it changes the center of gravity. With changes in the center of gravity, most mothers to be and mothers of newborn babies experience tailbone pain called coccydynia. Tailbone pain or pain in the coccyx bone is the most common complaint in both expecting and new mothers.
Changes in Your Center of Gravity
As discussed earlier, weight gain is normal, and these normal changes do impact the center of gravity in expecting mothers. The more you gain, the greater is the shift in the center of your gravity. In other words, these changes are gradual over a period. These changes will impact the muscles, ligaments, spinal discs, spinal joints, and even other weight-bearing joints throughout the body.
Weak Core and Spinal Muscles
As your tummy grows, your abdominal muscles get stretched and elongated. While this is normal, it can impact your spine especially if you had poor abdominal tone before pregnancy. Pregnancy is not an illness, but a condition that requires a healthy body. Also, changes in the center of gravity place excessive stress on spinal muscles as well as other core muscles responsible for holding up the body in an upright posture. So, the key to avoiding back pain during pregnancy is to ensure proper core muscle strength before pregnancy.
How to Relieve a Painful Back During Pregnancy?
Life is all about the little things. The little things we do can have huge impacts. When it comes to back pain and pregnancy, a minor change in lifestyle or habit can make a world of difference. So, with that in mind, we have the following suggestions for expecting mothers:
Exercise During Pregnancy
An ounce of prevention is better than a pound of cure. Exercise is essential for a healthy and active life. In pregnancy, it is even more important to partake in some physical activity to ensure a healthy pregnancy; however, care must be taken not to overdo. Before you engage in an exercise program, you should speak with your gynecologist. Our recommendation to expecting mothers is to avoid repetitive traumatic exercises such as aerobics and running. The two best exercises during pregnancy are walking in water and swimming. We recommend that you engage in these two activities as early as possible in your pregnancy if it is cleared by your gynecologist.
The best walking exercise for back pain and pregnancy is walking in a pool. Walking in water provides buoyancy, as well as resistance; both of which go a long way to helping back pain and pregnancy. Start slow, and progressively build up; you should limit your swimming intensity once you have entered your seventh month of pregnancy. We advise all expecting mothers and mothers with newborns to visit our center for comprehensive assessment. Chiropractic Specialty Center® is the best chiropractic and physiotherapy center suited for treatments of new and expecting mothers in Malaysia.
We cannot overstate this enough. If you are expecting, you must limit all lifting. The female pelvis is vulnerable, and this vulnerability is even more dramatic during pregnancy, so when it comes to lifting – avoid it. But, if you have no other choice, please ensure that you use proper lifting techniques. In other words, be mindful of your lifting posture. Thus, instead of bending forward at the waist, use your knee and squat down. Once you have the object in hands, bring it close to your body, and then use your leg muscles to lift up into a standing position. It will be much better to avoid lifting any object whenever possible during pregnancy.
Use a Back Support
Increased weight, changes in center of gravity, and weak muscles are the key factors in back pain during pregnancy. The use of back support while sitting can help ease stresses that often lead to back pain during pregnancy. Use a pillow or better yet buy back support to decrease the harmful effects of sitting.
Get Enough Sleep
You must try your best to get at least 8 hours of sleep each night. However, for mothers-to-be, this may be easier said than done. To get eight hours of sleep, plan to sleep nine or more hours if possible. Going to sleep early or planning a nine-hour sleep may provide you with seven or eight hours of sleep. Make sure the mattress you sleep on has firm support. It can be a pillow top, so long as it provides you with the support needed. If you have to, buy a new mattress. Please check out our blog page on how to purchase the right mattress.
Sleep in a Proper Sleeping Position
The number of hours you sleep is just as important as the position in which you sleep. The best and most comfortable sleeping posture during pregnancy is sleeping on your side. Most pregnant women prefer to sleep on the left side, as it minimizes stress on the organs. So, find a comfortable sleeping posture, and use a pillow to place between your knees. The use of a pillow or a bolster between the thighs and knees will alleviate stress on your legs, thighs, and glutes.
Wear Proper Shoes
As mentioned earlier, weight gain during pregnancy changes the center of your gravity. In fact, it changes the position of all your weight-bearing joints, and your feet are included in these changes. Back pain during pregnancy is a common ailment that can be avoided, and your footwear will help minimize flare-ups or even back pain during pregnancy.
Check Your Spine and Joint Health
Check with one of our clinical experts to assess your spine and identify any weakness present in muscles, tendons, ligaments, or joints. Back pain during pregnancy is a condition that can be avoided, and our clinical teams have the expertise, understanding, and skills to help you avoid back pain during pregnancy. When you visit one of our centers and get assessed, we will identify the weak areas and, if needed, treat them so that you and your baby have a healthy gestation.
Neglected Back Discomfort During Pregnancy Can Leads to Herniated Disc (Slipped Disc or Slip-Disc)
We encourage all expecting mothers as well as new mothers not to neglect back pain. Back pain that develops during pregnancy can lead to additional issues during pregnancy. Pregnant patients who ignore their back pain can develop degenerated discs, bulging discs and even a herniated disc. A herniated disc (slip-disc or slipped disc) is a common condition diagnosed in pregnant patients and new mothers. Therefore, we urge you to heed the warning and get targeted care during pregnancy to avoid the pitfalls of back pain.
A slip-disc (slipped disc, bulging disc or herniated disc) is the result of changes in the center of gravity. Additionally, the weight changes during pregnancy often aggravate existing back issues, leading to a slipped disc. Our expert physiotherapists and chiropractors have an enormous amount of experience in dealing with back pain and pregnant patients. Let us help you today to avoid lasting back issues post delivery. Our back pain and slip-disc treatment options deliver you natural targeted care that others do not offer. Avoid a slip-disc by getting treatments for back pain as early as possible during pregnancy. Those with complicated back issues may need additional treatments to post delivery. Visit us to understand the impact of back pain and pregnancy. If you have back pain during pregnancy, we offer the best holistic treatment options safe for you and your baby.
How to Keep Your Back Healthy During Pregnancy
Our clinical teams can teach you early in your pregnancy on how to stay fit and healthy. Don’t wait until the pain hits. We have several locations throughout the Klang Valley for targeted means of back pain treatments. Please contact us today. Our centers are conveniently located in:
- Kuala Lumpur (Bukit Damansara or Damansara Height)
- Petaling Jaya at Oasis
- Shah Alam in Kota Kemuning
- Bangi (Section 9)
- Sungai Buloh (Near Bandar Sri Damansara and Kepong in Valencia Sierramas areas)
Visit us today to learn how the spinal disc gets damaged and what you need to do to avoid a slipped disc. Our expert Chiropractors is amongst the best in chiropractic. Best of all, the advice and care you get from them are further coupled with the advice and treatments of the best clinical physiotherapist. Let us help you today.
Back Pain Treatment for MOTHERS and EXPECTING MOTHERS at a Chiropractic Specialty Center®
If you are an expecting mother and live with back pain, we can help. In fact, the level of care you get from one of our centers is unparalleled by others. Back pain has many causes, and during pregnancy, the care you get must be targeted and safe for both mother and child. Our centers have an in-depth understanding as to these causes and precautions associated with pregnancy. Therefore, in our opinion, you will not find a center better suited than us.
Our treatment of expecting mothers with back pain is through the clinical efforts of the best physiotherapists in Malaysia. Best of all, the care you receive is further enhanced through the best-targeted chiropractic treatment rendered by research-based chiropractors. The chiropractic and physiotherapy treatments we provide our back pain pregnant patients differ when compared to the level of care we provide the typical back pain patients. In other words, when we treat you, it is targeted, safe and efficient. Our safety protocols for pregnant back pain patients consider the baby and the mother. Visit one of our Chiro today and discover the difference between our back pain and pregnancy treatments to those offered by others.