Back pain is common during pregnancy, often starting in the second half and becoming uncomfortable. The physical changes and added strain on the body often lead to a strong desire for immediate relief, sometimes prompting the thought of spinal manipulation. While a quick adjustment might seem appealing, it is important to understand the unique physiological state of the pregnant body. Seeking spinal adjustments requires professional expertise to ensure safety for both the mother and the developing fetus.
Why Non-Professional Back Cracking is Unsafe
An untrained individual should not attempt to perform spinal manipulation or “crack” the back of a pregnant person. The pregnant body undergoes significant hormonal and mechanical changes that make untrained intervention risky. The body produces relaxin, a hormone designed to loosen ligaments and joints in preparation for childbirth. This hormonal laxity affects the ligaments supporting the spine, leading to increased joint hypermobility and instability.
Applying sudden, non-specific force to an unstable spine increases the risk of muscle strain, ligament damage, or joint sprains. An untrained individual lacks the knowledge to assess joint stability or the appropriate force needed for an adjustment. Excessive pressure applied to the abdomen could potentially endanger the pregnancy. Only trained healthcare providers understand the biomechanical changes and specialized techniques required to safely adjust a pregnant spine.
Causes of Back Pain During Pregnancy
Back pain during pregnancy results from a combination of hormonal and mechanical factors. Increased levels of relaxin and progesterone cause ligaments and joints, particularly those in the pelvis, to soften and become more pliant. This increased flexibility, while necessary for birth, can lead to instability and discomfort, often manifesting as pelvic girdle pain (PGP).
The mechanical shift begins with the natural weight gain of pregnancy, typically between 25 and 35 pounds. This added weight, along with the growing uterus, moves the body’s center of gravity forward. To compensate, the pregnant person often leans backward, increasing the inward curve of the lower spine, known as lumbar lordosis. This exaggerated posture places strain on the back muscles and spinal structures, contributing to chronic aching and tightness.
Safe Home Strategies for Immediate Relief
When immediate relief is needed, several safe, non-manipulative strategies can be performed at home. Practicing good posture is effective, involving standing up straight with the chest high, shoulders back, and knees slightly bent. When lifting objects, squat down and lift with the legs, avoiding bending over at the waist to protect the lumbar spine.
For sleeping, side lying is recommended, especially after the first trimester. A pillow should be placed between the bent knees, under the abdomen, and behind the back for proper alignment. Gentle massage can help ease muscle tension, but firm, deep pressure on the dimples on either side of the lower spine should be avoided, as these are acupuncture points that might stimulate contractions. Applying a heat or cold pack can help, but prolonged heat directly on the abdomen should be avoided. Incorporating gentle movements, such as the cat-cow stretch or simple pelvic tilts, also helps relieve tension.
Consulting Healthcare Professionals
When home remedies are insufficient, or if the pain is severe and lasts longer than two weeks, consulting a healthcare professional is necessary. It is important to consult an obstetrician or midwife if back pain is accompanied by symptoms like vaginal bleeding or burning during urination, which can indicate more serious underlying issues. For musculoskeletal pain, specialized care is available from trained professionals.
Prenatal physical therapists focus on teaching long-term self-management strategies, including strengthening the deep core and pelvic floor muscles. They use specific exercises, such as pelvic tilts and squats, to improve mobility and stability in the low back and pelvis. Specialized prenatal chiropractors are trained to perform gentle, specific spinal adjustments using techniques and equipment that safely accommodate the growing abdomen. They may utilize techniques like the Webster technique, which is designed to balance the pelvis and reduce stress on the joints. Combining physical therapy for strength and movement with professional chiropractic care for structural alignment often provides the most comprehensive relief.