Ohhhh my aching back!
When you think about the weight of your baby in the front, it makes sense that your back might be achey! Back pain can start as early as 20 weeks and tends to get worse as your pregnancy goes along.
This discomfort affects nearly 50-80% of pregnant women, making it a common symptom that’s worth addressing with effective strategies.
Lower back pain early pregnancy manifests in several ways, and each type can benefit from specific care methods.
Types of Lower Back Pain in Early Pregnancy
Basic Backache
The Basic Backache is usually spread across your lower back, just below your hips. This is the backache that is caused by your belly growing and causing muscle fatigue.
Managing lower back pain early in pregnancy effectively can help you stay comfortable throughout this exciting time. Here are some tried-and-true ways to relieve it:
- Try pelvic tilts regularly, gentle yoga, brisk walking for at least 20 minutes, and swimming. These exercises strengthen your core and ease back tension.
- Get a yoga ball and sit on it every chance you get- at your desk, watching TV, on the front porch- you should be twerking and wiggling your hips in circles.
- Maintain good posture while standing, walking and sitting. Yes, your mother was right!
- Avoid sitting for long periods – and use your yoga ball and get up every hour to stretch for 5-10 minutes.
- Avoid slouching or leaning back in bed or a recliner as this can cause the baby to get into a malposition (check out Spinning Babies)(seriously!).
- Elevate one foot while standing.
- Avoid high heels and always wear flat, well-supported “mom” shoes. You might as well embrace it now!
- Bend knees when lifting, keeping back straight.
- Roll onto your side and push up to get up from a lying down position.
- Put support between your breasts, under your belly and between your knees when sleeping. Your partner doesn’t mold the same way, so we advise you to use a pillow.
- Avoid gaining “extra” weight. We know that is subjective. Use your best judgment!
- Try a warm bath with 4 big scoops of Epsom Salts or a heating pad on low or medium settings.
- Use a belly band to support your tummy muscles and to help lift your belly up.
Physiotherapy, chiropractic or massage therapy can be amazing!
Butt Backache
Sciatic pain, also known as butt backache, occurs when sharp, shooting pain radiates down through one or both buttocks, sometimes traveling into the legs and feet.
This pain can be unpredictable, with certain movements triggering sharp, burning sensations.
If your lower back pain early in pregnancy seems to be concentrated in the sciatic area, try these extra measures:
Get a tennis or softball and use it to massage the affected area.
Lay on your back and place the ball in the center of one buttock.
Lean into it to create a deep tissue massage, which can help release the sciatic nerve.
Gradually adjust the pressure based on what feels comfortable, and spend 3-5 minutes on each side.
Baby-Time Backache
The Baby-time Backache is the one we want you to pay attention to. It’s the low backache that comes in waves, wraps around your belly and just keeps getting worse no matter what you try.
This backache doesn’t respond to any comfort measures and in fact, is becoming more painful even as you are trying to do things to make it go away. You should call your midwife or doctor for this one! Baby may be on their way!
Remember:
If a warm Epsom salt bath, a glass of electrolytes, a 400 mg dose of magnesium, a Tylenol and rest do not help, you should call your midwives or hospital.
Sometimes massage, chiro care, or physical therapy can be helpful!
SAFE MEDS: Tylenol, as directed on the package.
Did you know we do tours every Wednesday at 11 am and Saturday at 9am?
If you want to see our beautiful birth center in person, we would love to show you around and help you decide if a home birth or birth center birth is right for you!
