Back Pain and Pregnancy

Been getting calls from pregnant moms lately. As most mothers can attest, the third trimester can be marred by bouts of low and upper back pain.

As the baby grows, it pushes the belly's center of gravity forward. This forces the lower back to arc more, putting more pressure on the facet joints of the lumbar spine (the rear joints that move, behind the disc). It also causes the back muscles to contract in order to counter-balance the weight. At the same time, the breasts prepare for lactation, increasing in size and putting a similar strain on the upper back. And lastly, the body secretes a hormone called relaxin at this time. Relaxin has the effect of increasing the elasticity of joint tendons (particulary in the pelvis), making them more limber in preparation for delivery. However, it works on the hip joints as well, which can result in some instability and pain. How fun to have a baby!

We all know it's worth it in the end, with a cute, cuddly baby to show for it all. But I'm sure the moms would like to minimize the back pain episodes, because they have other things to do, too-- right moms?

If you are in your third trimester and are experiencing back pain or hip pain, you can try a number of things:

Stretch the lower back in flexion: lie on your bed on your side and slowly bring both knees as high up as you can toward your belly. Try to curl your lower back, hold for a minute. Straighten out your legs, and repeat.

Stretch your lower back in rotation: lie on the carpet flat on your back, bend both knees. Arms to the side, palms down touching the carpet. Keeping both your feet and knees touching, slowly let them fall together as a unit to your left side as far as they can go naturally without forcing them to the ground, stretching your back. Hold for one minute, switch sides.

Do Swiss ball exercises (be careful with this one: grab something secured to a wall to help balance you). Simply sit on the ball, back straight, feet about 2' apart touching the ground. Keeping your shoulders and head level and and stationary, swing your hips to the left and right, using only your lower back muscles. Repeat 20 times to each side. Next, swing your hips in a large circle, like a hula hoop. You will be pushing through your legs for this one. Do 20 clockwise circles, then change directions.

Ice your back. Place a nice, cool ice pack under your lower back, apply for 10-15 minutes. Make sure to put a thin cloth between the icepack and your skin to prevent ice burn. This will calm down the muscles and reduce some of the swelling.

Do calf pumps. Lie flat on your back and place your lower legs over a tall stack of pillows so that your feet are well above your heart. Alternately flex and extend your ankles, about 20-40 times. You should feel a good stretch in your calfs if you are doing it correctly. This can help circulation from your legs back to your heart, making your legs feel lighter.

See your chiropractor. Periodic back adjustments and massage can help you get through the 3rd trimester, and may even make delivery easier.

And remember, it's not over when the baby is born. You'll have to carry your little bundle of joy frequently, and if your muscles aren't used to this kind of activity, you may experience upper back and shoulder strain. Keep exercising your back using low-impact exercises post-pregnancy, working up to weights starting 4-6 months after delivery.

Dan Perez, DC
San Ramon Chiropractor
500 Bollinger Canyon Way, Suite A-15
San Ramon, CA
(925) 788-6253