Lower back pain is common during pregnancy, affecting up to 70% of expectant mothers. This discomfort often begins between the fifth and seventh months of gestation, though it can start earlier. Understanding the physical changes driving this pain and learning safe stretching techniques can provide significant relief. Gentle stretching and simple adjustments to daily posture help manage the increased stress placed on the spine and surrounding structures.
Why Lower Back Pain Increases During Pregnancy
Lower back discomfort during pregnancy stems from hormonal and biomechanical shifts. As the uterus expands, the body’s center of gravity shifts forward, requiring a compensatory change in posture. This often leads to an exaggerated curvature in the lower back, known as increased lumbar lordosis or “swayback,” which strains the muscles and joints.
Hormonal changes also play a significant role, particularly the increase in the hormone relaxin. Relaxin softens ligaments in the pelvic area to prepare for childbirth, allowing joints to become looser. This effect can lead to instability and pain in the ligaments supporting the spine, especially at the sacroiliac joint. Weight gain, typically between 25 and 35 pounds, further contributes by increasing the load the spine must support. This combination results in added stress on the lower back and pelvis.
Safe and Effective Stretches for Relief
Gentle, intentional stretching helps alleviate muscle tension and joint discomfort associated with pregnancy-related back pain. Always move slowly into and out of each stretch, avoiding any movements that cause sharp pain, and remember to breathe deeply. Consult with a healthcare professional before beginning any new exercise routine during pregnancy.
The Cat-Cow stretch increases spinal mobility and gently strengthens the lower back. Start on your hands and knees with your wrists beneath your shoulders and your knees under your hips, maintaining a neutral spine. Exhale, pull your stomach in, and round your back toward the ceiling (the “Cat” position). Inhale and gently arch your back, dropping your belly toward the floor (the “Cow” position). Continue this slow, rocking motion, coordinating your breath with the movement for five to ten repetitions.
Pelvic Tilts strengthen the abdominal muscles that support the back. They can be performed on your hands and knees or against a wall. When on all fours, gently pull your abdominal muscles in and tuck your pelvis under, flattening your back. Hold this slight contraction for a few seconds before returning to a neutral position. This exercise helps reduce the exaggerated lumbar curve caused by the growing belly.
A Modified Child’s Pose offers a deep, restorative stretch for the lower back and hips. Begin on your hands and knees, separating your knees wide enough to accommodate your belly. Push your hips back toward your heels, keeping your arms extended forward on the floor. Allow your torso to rest between your thighs and hold the position for several slow, deep breaths, feeling the release along your spine.
To target the piriformis muscle, which can contribute to sciatica-like pain, try the Figure-Four Seated Stretch. Sit in a chair with your feet flat on the floor, then cross one ankle over the opposite knee, creating a “4” shape. Keeping your back straight, gently lean forward until you feel a comfortable stretch in your gluteal area. Hold for about 30 seconds and then repeat on the other side.
Daily Habits and Posture for Support
Adjusting your body mechanics throughout the day significantly reduces strain on the lower back. Pay attention to your posture while standing, ensuring you stand tall with your chest high and your shoulders relaxed, avoiding the tendency to lean back. If you must stand for long periods, rest one foot on a low stool to shift your weight and relieve pressure on your lower back.
When sitting, choose a chair that provides good support for the lumbar curve, or use a small pillow behind your lower back. Ensure your hips are positioned slightly higher than your knees and avoid crossing your legs, which can restrict circulation. When lifting objects, squat down and lift with your legs, keeping the object close to your body, rather than bending at the waist.
Sleeping on your side, especially the left side, is recommended to optimize blood flow to the baby and reduce pressure on the vena cava. Place a pillow between your bent knees. Consider using a support pillow under your abdomen and behind your back to maintain proper spinal alignment. Wearing low-heeled shoes with good arch support, such as athletic shoes, prevents unnecessary strain on the back and helps maintain balance.
Recognizing When Back Pain Requires Medical Attention
While most back pain during pregnancy is common muscular discomfort, certain signs indicate the need for prompt medical evaluation. Contact your healthcare provider immediately if you experience sudden, severe pain that is debilitating or prevents normal daily activities.
Pain that is rhythmic, comes and goes like a contraction, or is accompanied by vaginal bleeding or a change in discharge could indicate preterm labor. Back pain paired with symptoms like a fever, chills, or pain during urination may signal a urinary tract or kidney infection, which requires immediate treatment.
Be mindful of pain that radiates sharply down one or both legs, often below the knee, or is accompanied by numbness, tingling, or weakness. These symptoms could suggest nerve compression, such as sciatica, and should be assessed by a physician or physical therapist. Always discuss any persistent or worsening back pain with your doctor.