Back ache and back pain is common through pregnancy for a number of reasons: the hormone relaxin loosens the joints in preparation for the birth; the spine stretches and curves with the growth of the baby; and the change in shape and weight causes a change in posture. The most common area of the back that can be sore is the lower back, around the pelvis, but discomfort in the middle and upper back are not uncommon. Anna Hill treats many women with back problems during their pregnancy. She wrote this blog to let women know there are things that can be done to help, whether it is self-help at home, or through a therapist.
Back Pain Related to the Pregnancy
During the first trimester back pain is rarely asociated with the pregnancy, unless there was a previous (recent) pregnancy in which there was back problems. Back pain at this time is most likely to have other causes, such as long term (chronic) conditions due to injury or poor posture, or stress and anxiety.
During the second and third trimesters the most common area for back-ache and pain is the lower back (around the sacro-iliac joint and sometimes in the lumbar region). Wearing a support around the pelvis and bump can also help with lower back pain. Physiotherapists often recommend the use of a support garment if needed; but you can help yourself, before you get to the point of needing to see a physiotherapist, by tying a scarf around your hips. It is also possible to buy maternity support bands (such as those by Carriwell) or support belts which are designed to support the back and belly throughout pregnancy.
Back Pain Not Related to the Pregnancy
Do not ignore chronic back pain that you may have had before the pregnancy, suprisingly pregnancy and the first few months after the birth can sometimes be an ideal time to sort out chronic back problems. Joints are looser due to the relaxin, and long term changes are easier to perform. Also remember that once the baby is born, both mother and father are effectively going to start ‘weight lifting’, lifting the ever growing baby out of cots and pushchairs, walking around carrying the baby, and holding the baby for a considerable length of time in one position to feed.
Often people stop treating their long term back issues (particularly neck, shoulder and upper back problems) during their pregnancy, only to find them getting worse once the baby is born, when they have the least time to deal with it.
Therapies that can Help Treat Back Pain During Pregnancy
Most complementary therapists will try to give help beyond their therapy, such as recommending gentle exercises at home, more comfortable ways to sit or lie, and whether a heat or cold pack will help.
Massage is very beneficial for back pain. This may be performed by a professional or a friend. A massage from a trained therapist benefits from the therapist’s experience and knowledge. Depending on the cause of the back pain the massages may help to resolve back pain completely, or at least make you more comfortable until the end of the pregnancy. Simple stretching exercises and lifestyle advice (including how to sit and lie down comfortably) can also be invaluable throughout the pregnancy.
The great advantage of a friend or partner performing the massage is how often you can receive the massage, often a short gentle massage repeated often will have more of an impact than an longer, deeper massage that you only have now and then. A trained massage therapist can teach simple effective massage methods to a friend or birth partner, for during and after the pregnancy, it can also be useful during the labour. The most important aspect of having a massage is being comfortable. Massage therapists who specialise in treating women during and after pregnancy are knowlegeable in comfortable massage positions, how to adjust the massage during different stages of the pregnancy and medical conditions more common during pregnancy.
An aromatherapist may mix some essential oils to make the massage more relaxing, or help with the pain. While there are fears that certain essential oils are contraindicated during pregnancy, a trained therapist knows which oils are safe to use throughout the pregnancy. Oils chosen by the aromatherapist may be used during massage, or taken home to rub into the painful areas.
Taking Alexander lessons can help you become more aware about areas of body which are unyielding, and resistant to all the physcal change that is required during the making of babies, and the act of birthing. With awareness, there is opportunity to release some of these fixations, and the body becomes much more able to “go with the flow”, and gains strength through elasticity. Lessons will teach you to use your back to the fullest, promoting strength and support for your changing shape and weight. A cause of back pain is a weak back which isn’t able to give the support that’s being asked of it.
Acupuncture can be very effective for backache during pregnancy and often provides long lasting relief. The Chinese viewpoints as to the causes of backache during pregnancy differ from the Western veiw described above. Traditional Chinese Medicine suggests the causes are Stagnation of Qi and Blood, deficiency of the Kidney Energy (which may weaken the back muscles) and external factors such as Cold or Damp. Treatment with acupuncture involves assessing which channels are involved, relating to each of these causes. Specific acupuncture points can then be used to treat the affected channel. Treatment will usually involve tonifying the Kidney Energy as this is the aspect of the energy according to Chinese diagnosis most affected during pregnancy. There are major Kidney points on the lower back and these may be needled or have Moxa applied to them. Moxa is a warming herb applied by acupuncturists, usually if they diagnose that the pain is contributed to by an external factor such as Cold.
Acupuncturists can also suggest some self-help options. If Cold, or Yang Xu, is a factor Moxa can also be applied at home with the help of a partner. Because the pain can come and go, and often be worse at night, it is possible for the acupuncturist to show some acupressure points distal to the area of the problem and also to apply seeds or press needles to distal points.