It is common, during pregnancy to experience lower back pain to some degree. This can be explained by the biomechanical and physiological changes that occur due to weight gain. The increase of weight around the stomach due to the growing baby, will cause the mothers center of gravity to shift forward. Subsequently, posture will be adjusted to support and maintain the balance. Also, expansion of the stomach will cause abdominal muscles to become hyper-extended, making them weaker and inefficient. These alterations causes the lumbar region of the spine to be pushed forward, increasing strain on the lower-back and causing back pain.
Although there is a strong correlation between pregnancy and back pain, which may seem like a challenge for future moms, there are ways to manage the pain and maintain a healthy spine during pregnancy.
How to Manage Lower Back Pain During Pregnancy
- Proper sleeping position
- It is recommended to sleep on your side with a body pillow. More information about proper sleeping positions during pregnancy can be found here.
- Engage in Safe Physical Activity.
- Lower intensity exercises such as walking and stretching can be very beneficial to reducing strain on the lower back.
- Proper footwear
- It is best to wear shoes with a heel that is low to the ground. Shoes with a high heal will increase the risk of falling and push the hips forward, which contributes to poor posture.