Dr. Allison Hyman, DC
Pelvic & Pregnancy Specialist
Congratulations if you’re pregnant!
Depending on which stage of pregnancy you are currently in, you may be experiencing some positive side effects such as glowing skin and stronger, healthier hair. And you may be experiencing or have experienced some of the more challenging side effects of pregnancy like tiredness, morning sickness and nausea, heartburn and low back pain.
“As a Chiropractor in practice for 20 years, I would often hear a particularly remarkable comment by a pregnant patient, “If I only knew earlier that this would help, I would have scheduled my first visit much sooner.” ”
Not every woman will develop pregnancy-related back pain; there is a greater chance of pain if you had back pain previously or PGP (pelvic girdle pain) during a previous pregnancy. You are not alone if you experience back pain during your pregnancy. According to the American Pregnancy Association, between 50 to 70 percent of pregnant women experience back pain.
WHY IS BACK PAIN DURING PREGNANCY SO COMMON?
As a pregnant woman, your body is coping with a tremendous amount of change, primarily weight gain, posture changes, muscular imbalances and hormones relaxing your ligaments.
As your baby grows and your bump gets bigger, your center of gravity shifts forward, causing your posture to change. Most notably, your low back curve tends to increase and the head, neck and shoulders shift forward. This causes increased pressure on the joints and muscles. Postural changes can contribute to upper back and neck pain as well.
Pregnancy hormones, specifically relaxin, are released, which causes the ligaments in the pelvis to, you guessed it, relax and the cervix to soften and widen. This is necessary to allow the pelvis to expand and ease the delivery of your baby. However, this loosening can also cause instability, requiring your muscles to work harder.
Commonly, secondary to back pain, women can experience Pelvic Girdle Pain or PGP. PGP is pain in the front and/or the back of your pelvis that can affect other areas such as the hips or thighs as well. It can affect the sacroiliac joints at the back and/or the symphysis pubis joint at the front. PGP used to be known as symphysis pubis dysfunction (SPD).
Back pain during pregnancy is not something you have to live with, as there are many things you can do to manage it.
Below are just a few ways to prevent or alleviate back pain:
1. Exercise and Movement - it is not only safe to exercise while pregnant, but it can be a key factor in preventing back pain and reducing the risk of gestational diabetes. Having a good fitness level before pregnancy will usually decrease the risk of getting back pain, which is important to consider if you are planning a pregnancy. And for those of you already pregnant, it’s never too late to start exercising, choosing only gentle activities! Several forms of exercise will help with low back pain during pregnancy, such as swimming, aqua natal classes, pregnancy yoga and pilates, and walking. When it comes to back pain, it is essential to stay active!
2. Sleep Positions - Sleeping on your left side is the optimal sleeping position while pregnant with a pillow between the knees which prevents your top leg from twisting across your body, keeping your spine and pelvis in a neutral position. A pillow under your tummy to support your bump also helps. A good pregnancy pillow can increase the chances of a good night’s rest and less back pain.
3. Chiropractic and Physical Therapy - Chiropractors and physical therapists with special or advanced training in prenatal, postpartum care, pelvic and women’s health will be invaluable partners throughout your pregnancy and postpartum periods. Research has shown that chiropractic care has reduced the time of labor and delivery and the risk of cesarean delivery, using safe and gentle adjusting techniques to establish pelvic balance and alignment. Assessments, treatments, and lifestyle suggestions provided by your chiropractor and physical therapist will address your musculoskeletal and postural changes during prenatal and postpartum periods delivering a better health outcome for you and your baby.
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Compiled Using Information from the Following Sources:
American College of Obstetricians and Gynecologists
American Pregnancy AssociationPelvic Partnership