Low back pain during pregnancy is one of the most common discomforts expectant mothers face. In fact, 50-70% of pregnant women experience back pain at some point. While it may seem like a normal part of pregnancy, low back pain doesn’t have to disrupt your life. With the right understanding and treatment options, you can find relief and enjoy a healthier pregnancy.

What Causes Low Back Pain During Pregnancy?

There are several reasons why pregnant women experience low back pain, especially as their pregnancy progresses:

• Weight Gain: During pregnancy, your body is carrying extra weight, which puts additional pressure on your spine and lower back muscles.
• Postural Changes: As your baby grows, your center of gravity shifts, causing changes in posture that can strain the lower back.
• Hormonal Changes: The hormone relaxin is released during pregnancy to help loosen ligaments and joints for childbirth, but this can also lead to joint instability, particularly in the lower back and pelvis.
• Muscle Weakness: The growing uterus stretches and weakens the abdominal muscles, causing the lower back muscles to compensate and work harder, leading to pain.
• Stress and Tension: Emotional stress can cause tension in the muscles, particularly in the lower back, exacerbating discomfort.

Symptoms of Pregnancy-Related Low Back Pain

Low back pain during pregnancy can manifest in different ways, including:

• Dull, aching pain in the lower back or across the hips.
• Sharp pain when moving or changing positions.
• Pain radiating into the buttocks or down the legs (sciatica).
• Increased discomfort after standing, walking, or sitting for long periods.

How Pelvic Floor Physical Therapy Relieves Low Back Pain During Pregnancy

One of the most effective ways to manage low back pain during pregnancy is through pelvic floor physical therapy. Here’s how it can help:

• Postural Alignment: Pregnancy can alter your posture, leading to back pain. A pelvic floor physical therapist can assess your posture and help you maintain proper alignment, reducing the strain on your lower back.
• Core and Pelvic Floor Strengthening: Strengthening the core and pelvic floor muscles provides additional support for the spine, alleviating pressure on the lower back. Pelvic floor physical therapy includes safe exercises that are specifically tailored to pregnant women.
• Manual Therapy: Hands-on techniques, such as myofascial release or massage, can help relax tense muscles and alleviate pain in the lower back and pelvic region.
• Breathing Techniques: Learning proper diaphragmatic breathing can help release tension in the lower back and support better core stability, reducing pain.
• Education on Safe Movement: Pelvic floor physical therapists can teach you how to move and perform daily tasks—such as bending, lifting, or getting out of bed—without putting unnecessary strain on your lower back.

At-Home Tips for Managing Low Back Pain During Pregnancy

In addition to physical therapy, here are some simple tips you can use at home to relieve pregnancy-related low back pain:

• Stay Active: Regular exercise, such as walking, swimming, or prenatal yoga, can strengthen the muscles and improve flexibility, helping to reduce back pain.
• Maintain Good Posture: Pay attention to your posture when sitting or standing. Use a chair with good lumbar support and sit with your feet flat on the floor. When standing, distribute your weight evenly.
• Sleep Smart: Sleep on your side with a pillow between your knees to keep your spine in alignment. A pregnancy pillow can provide extra support for your growing belly and help relieve pressure on the lower back.
• Use Heat or Cold Therapy: Applying heat or cold packs to the lower back can help reduce muscle tension and inflammation. Use a heating pad or ice pack for 15-20 minutes at a time.
• Wear Supportive Shoes: Wearing shoes with good arch support can reduce pressure on your lower back. Avoid high heels or completely flat shoes.

When to Seek Help for Low Back Pain During Pregnancy

While mild back pain is common during pregnancy, it’s important to know when to seek professional help. If your back pain is severe, persists despite home remedies, or is accompanied by other symptoms such as numbness, tingling, or weakness in your legs, it’s time to see a healthcare provider.

At Built to Move Physical Therapy and Wellness, we specialize in helping pregnant women manage back pain and stay active throughout their pregnancy. If you’re struggling with low back pain, schedule a consultation today to learn how pelvic floor physical therapy can provide relief and support for your changing body.

Conclusion

Low back pain during pregnancy is common, but it doesn’t have to be overwhelming. With the right combination of pelvic floor physical therapy and at-home strategies, you can manage your pain, stay active, and enjoy a more comfortable pregnancy. Don’t let low back pain interfere with this special time—take steps to find relief and support your body as it prepares for childbirth.