Back pain is a common experience for many individuals during pregnancy. More than half of all pregnant people report some level of back discomfort. This discomfort can range from mild annoyance to debilitating pain, often leading to a desire for effective relief.
Why Back Pain Happens During Pregnancy
Physiological changes contribute to back pain during pregnancy. Hormones like relaxin and progesterone relax ligaments and joints, particularly in the pelvic area, in preparation for childbirth. This loosening can lead to instability in the spine and pelvis, causing discomfort.
As the uterus expands and the baby grows, a pregnant person’s center of gravity shifts forward. This often causes a postural adjustment, leading to an exaggerated curve in the lower back known as lordosis. The additional weight puts extra strain on the spine and abdominal muscles, contributing to back pain.
Is Self-Cracking Your Back Safe?
Self-manipulating or “cracking” one’s back during pregnancy carries risks. The “cracking” sound, or cavitation, occurs when gas bubbles in the joint fluid are released. While this may provide temporary relief, it does not address the underlying cause. Self-cracking lacks the precision of a professional adjustment and can lead to hypermobility, where joints become overly flexible.
Hypermobility can worsen existing pain and instability, especially in the pelvic joints, and may lead to conditions like sacroiliac joint dysfunction. Without proper assessment, self-cracking could target the wrong areas or exacerbate imbalances. This practice may mask problems, potentially leading to chronic issues or injury.
Chiropractic Care During Pregnancy
Professional chiropractic care offers a tailored approach to managing back pain during pregnancy. Licensed chiropractors use gentle techniques adapted for pregnant individuals, prioritizing safety and comfort. This includes modifications to positioning and adjustment methods to accommodate the changing body.
Chiropractic adjustments aim to improve pelvic balance and reduce stress on the uterus and supporting ligaments. The Webster Technique, a specific chiropractic analysis, focuses on the pelvic region to reduce nervous system interference and create balance in pelvic structures. This technique has been associated with improved fetal positioning and may reduce the likelihood of breech presentations, potentially aiding a smoother birth.
Other Ways to Relieve Back Pain
Beyond professional care, several non-manipulative strategies can help manage back pain during pregnancy. Gentle exercises, such as prenatal yoga or walking, strengthen back muscles and improve flexibility. Maintaining proper posture while sitting and standing helps distribute weight evenly and reduces strain on the spine.
Supportive devices, like maternity belts, provide abdominal and back support, alleviating pressure on the lower spine. Applying heat or cold therapy to painful areas, or receiving a gentle massage, offers localized relief. Adequate rest and sleeping on your side with pillows between the knees are also recommended to reduce discomfort and promote spinal alignment. Always consult with a healthcare provider before starting any new exercise routine or pain management strategy during pregnancy.