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Back pain during pregnancy and how to deal with it

  • Bonitas
  • Category Advice Column, Bonitas, Health, Lifestyle, Parenting, Pregnancy, Pregnancy & Baby, Recently

Back pain is a common occurrence during pregnancy and can be frustrating to deal with. Unfortunately, if you have any pre-existing back problems you are more likely to struggle with back pain during your pregnancy.

If you are suffering from back pain during your pregnancy and are wondering what you can do to help reduce it; we explain what causes it and how you can find some relief.

What causes back pain during pregnancy 

If you are experiencing back pain during your pregnancy you are probably wondering what is the root cause of it. Generally there are two types of back pain that expecting moms deal with. Pelvic pain, which is felt in the pelvic tailbone area, and lumbar pain which is similar to any lower back pain felt when not pregnant.

There are a few culprits of back pain during pregnancy. Hormones, stress, weight changes and posture are all causes of sore and uncomfortable back.

During your pregnancy, your hormones change. One of them, known as relaxin, softens the joints in the pelvic region. This can directly impact on your back’s ligaments, causing you back pain.

Stress can also cause your back to ache, whether you are pregnant or not. If you are worried about your job, family or pregnancy, you can find that this added anxiety can contribute to back pain. This is due to the fact that anxiety can cause muscle tension, which can then translate into back pain. 

Changes in weight as your baby grows and shifts in your centre of gravity can also be a cause of a sore back. If you’re already struggling with poor posture or back ache, then back pain during your pregnancy becomes far more likely.

What can help relieve my back pain? 

Completely alleviating your back pain may not be possible, but there are things you can try that could help ease and manage your pain. Avoiding lifting heavy objects, opting for flat, supportive shoes and getting plenty of rest are all things you can try to improve your back ache.

Exercises that help strengthen your glutes and abs can also help relieve back pain. Prenatal yoga and water aerobic classes are examples of gentle exercises which can help strengthen your body.

However, if you are feeling cramps, experiencing vaginal bleeding, feeling feverish, numbness or sporadic pain you should consider consulting with your doctor, as these are all more than just normal pregnancy back pain symptoms.

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  • Terri-lee Falken February 15, 2022 at 1:08 pm

    Had hectic back ache toward the end of my pregnancy probably due to that fact of being heavier and on top of being moody from not getting proper sleep and not knowing how to lay and still frequent neeeding to get up to use the loo is a bad combo lol

  • Deserisé Cocklin-Viljoen October 27, 2023 at 8:09 am

    This article gives such great advice about handling back pain during pregnancy. Thank you. It is so useful!


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