Low Back Pain during Pregnancy: Part 2

Since 50-80% of women have low back pain during pregnancy, I want to give you the tools you need to relieve the pain as well as teach you prevention strategies. Before continuing, make sure to check out last week’s blog post about a few common causes of low back pain in pregnancy as well as how to stop aggravating your low back.

Keep in mind this is a GENERAL GUIDE with GENERAL INFORMATION. Everyone’s pain and circumstances are different. Ideally, you should have an individualized treatment plan based on your unique needs (I can help with this).

*Disclaimer: All of the content is for educational and informational purposes only. None of which constitutes as medical advice and does not establish any kind of patient-provider relationship by your use of this website. Please consult your doctor or qualified medial professional if you have a genuine concern.

Pain Relieving Techniques

Heat

• A heating pad on your low back for 10 minutes can do wonders to relax those tight muscles

• A warm bath

• Research suggests heat is safe as long as it does not raise the woman’s core body temperature

• Avoid using a heating pad overnight

• Only use it for 10 minutes at a time

• As always, contact your healthcare professional if you have any additional concerns

Gentle Stretches

• Stretches can help relax tight and achy muscles

• Improves the mobility of your low back that gets stiff/stuck during pregnancy

• Cat-Cow (see picture above)

  • Start on hands and knees, shoulders stacked over wrists, hips stacked over knees

  • Inhale as you look up, allowing your back to arch as you shine your sit bones up to the ceiling

  • Then, exhale as you round your back, drawing your belly button up towards your spine

  • Repeat for 5 deep breaths

• Child’s Pose

• Figure 4 Stretch

• Half Kneeling Hip Flexor Stretch

  • In a half kneeling position (one knee on the ground and the other knee up), tuck your tailbone down to ground (back flattens/core engages)

  • Hold this position as you bring your hip points forward until you feel stretching in the front of your hip

  • Be sure to keep your chest up tall

  • Hold for 5 deep breaths

Trigger Point Release

• Glutes/Piriformis Muscle

  • Using a massage ball, lacrosse ball, golf ball, find those tight muscles or “knots” in your Glutes/Piriformis (butt muscles)

  • Standing against a wall or sitting in figure 4 position roll the ball over those muscles (can use your arms to control the pressure)

  • Roll for 2-5 minutes

Belly Band

• This can help provide additional support to take some pressure off your low back

• Even wearing high waisted leggings over the bump can provide comfort

• Here is a fan favorite: Bao Bei

Prevention Strategies

• Strength/Stability

  • VERY IMPORTANT IN ALLEVIATING and PREVENTING LOW BACK PAIN

  • Core

    • Your core is the POWERHOUSE of your body, giving it support and stability

    • You can still do safe and effective core exercises

    • Bird Dogs

    • Pelvic Tilts

      • Perform in sitting or standing

      • Place your hands around your hips

      • Draw your 2 hip points toward your lower ribs and feel your deep core engage (like giving baby a “hug”)

      • Then, release as you draw them apart (low back should arch)

      • Continue to alternate these motions for 5 deep breaths

  • Hips

    • Very important stabilizers and movers of your body especially during pregnancy

    • Help support the low back

    • Leg Lifts

    • Banded Lateral Walks

      • While standing, place an exercise band around your ankles

      • In a mini squat position, take a step out against the band with your right foot, then a small step together with the left foot maintaining tension on the band, continue “walking” like this right for 15 steps

      • Switch sides so you are stepping out with the left and coming together with the right for 15 steps

• Mobility/Flexibility

  • Stretching the muscles of the low back

    • Child’s Pose (see above)

    • Cat-Cow (see above)

  • Stretching hips/legs

    • Figure 4 Stretch (see above)

    • Half Kneeling Hip Flexor Stretch (see above)

    • Hamstring Stretch

      • Sitting on a chair, extend one leg straight in front of you, with your other leg bent

      • Sit up tall, then hinge forward until you feel stretching in the back of your thigh (of the extended leg)

      • Hold for 5 deep breaths

  • Thoracic (upper back) mobility

    • Open Book

    • Thread the Needle

Let’s review:

1. Relieve your pain with heat, gentle stretches, trigger point release, and/or adding a belly band

2. Prevent low back pain with core and hip strengthening exercises as well as stretching for the low back, hips/legs, and thoracic spine mobility

I hope this will provide relief as well as prevention! Remember, if you have had pain for more than 2 weeks, it’s time to schedule a 1:1 Virtual Consult. Let’s get you thriving!  

*Disclaimer: All of the content is for educational and informational purposes only. None of which constitutes as medical advice and does not establish any kind of patient-provider relationship by your use of this website. Please consult your doctor or qualified medial professional if you have a genuine concern.

Please call your healthcare provider immediately if your back pain is severe, caused by trauma, is accompanied with a fever, bleeding, loss of sensation, and/or accompanied with bowel or bladder changes/difficulties.