Safe Stretches for Lower Back Pain While Pregnant

Pregnancy can be extra hard on back pain. An aching, throbbing pain can make even the simplest tasks feel like a daily marathon. Here's the good news: I have a few suggestions that can help keep your spine healthy and happy, and minimize your lower back pain during pregnancy.

Back pain while pregnant is very common, with 50% of expecting mothers experiencing back pain as early as the first trimester. Pain can start before you start showing or gaining weight. The culprit? Pregnancy hormones like relaxin loosen ligaments and joints. While great for childbirth, it's not so great for your poor aching back and hips.

Just because back pain during pregnancy is normal, doesn’t mean you should have to live with it. Many people think the reason for back pain during pregnancy is because of the weight in your belly. In reality, the ligaments in your body stretch leading up to labor, putting strain on your lower back.

The most important thing for pregnant women with lower back pain is to keep in mind not to overwork your back. Sit reclined at a 135 degree angle, and move your feet when turning your body instead of twisting your spine. You may want to consider avoiding certain activities that put extra strain on your back these may included:

• Lifting heavy objects
• Standing for prolonged periods
• Bending or twisting at the waist
• High-impact exercises

Listen to your body, and don't push yourself beyond your limits. Ask for help when you need it, and take frequent breaks to rest and stretch.

Keeping your core balanced is crucial in avoiding back pain during pregnancy. Although you may not realize it, the type of shoes you wear plays a huge role in staying in balance. Avoid flip flops or sandals that don’t have an ankle strap. When your heel is unsupported, the rest of your body becomes imbalanced. Wear shoes or sneakers that keep your whole foot secure, and, if needed, use orthotics to support your feet.

Keeping your body supported while you sleep is just as important as when you’re out and about. As a chiropractor, patients ask me all the time what mattress is best. The answer is it’s different for everyone: listen to your body. If your mattress is comfortable for you, that means it’s working! For pregnant women, I would generally try to avoid an overly soft mattress.

During pregnancy, it’s important to get a good night’s sleep and take care of your body. Warm baths are not only a great form of self-care, but also a great way to apply heat to your back. Heat loosens your muscles and causes your blood vessels to expand, promoting an easier flow of oxygen and nutrients throughout your body. Warm baths during pregnancy are a great way to both prevent and reduce lower back pain.

Lower back pain in early pregnancy is TREATABLE. Be gentle with your back, keep your core balanced, get plenty of sleep, and enjoy a warm bath.

Below I have outlined a few more safe back pain management tips for lower back pain in early pregnancy - and as always - please consult with your doctor for all pain management strategies when expecting.

Heat and Cold Therapy

Applying heat or cold to the site of back pain is a simple, yet effective way to soothe sore muscles. I suggest using a heating pad on low setting for about 15-20 minutes at a time. It helps to loosen a tight lower back. Alternatively, you can try an ice pack for 10-15 minutes to help numb the pain. 

Low-Impact Exercises

Staying active (for anyone!) can work wonders for upper and lower back pain. Some of my go-to low-impact exercises during pregnancy included:

• Walking
• Swimming
• Prenatal yoga
• Stationary cycling

Listen to your body. Aim for 30 minutes of moderate activity most days. Regular physical activity can help strengthen your muscles, improve your posture, and reduce back pain. Plus, it helps prepare your body for labor.

Safe Stretches for Lower Back Pain 

The Backbridge helps expecting mothers do stretches that fight the forward hunch caused by the weight of a baby pulling a mom's shoulders forward.  Additionally, when sitting, choose a chair that supports your back and place one level of the Backbridge behind your lower back in your chair.  This will help to promote good posture. Below are a few stretches you can do with the Backbridge.  

Spinal Stretch: Lie on your back and place the Backbridge under your knees. Additionally, you can reach your arms behind you to lengthen the spine.

Knees To Chest: For a lower back stretch, wrap your hands around your knees and gently pull your knees to your chest, while reaching and lengthening your tailbone down toward the Backbridge.

Choosing the Right Footwear

As your belly grows, your center of gravity shifts, putting extra strain on your back and neck. Wearing shoes with good arch support and low heels can help reduce this stress on your back. Avoid high heels which can further throw off your alignment. Supportive shoes are a must for maintaining good posture and minimizing back pain during pregnancy.

Holistic Approaches to Lower Back Pain

In addition to traditional pain relief methods, many moms-to-be find comfort in complementary therapies. With a midwife or a doctor's approval, you can try prenatal massage and chiropractic care. Massage can help relax tense muscles, improve circulation, and reduce stress. Just make sure your massage therapist is certified in prenatal massage and uses proper positioning to keep you and your baby safe. Chiropractic care involves gentle spinal adjustments to realign your joints and improve overall function. It's important to choose a chiropractor experienced in treating pregnant women. As with any treatment, always consult your healthcare provider first to make sure it's appropriate for you.

Nutrition and Hydration Essentials

Eating a balanced diet rich in vitamins and minerals helps nourish your growing baby and keeps your body strong. Foods like leafy greens, lean proteins, and whole grains provide essential nutrients for healthy bones and muscles. Staying hydrated is also crucial. Aim for at least 8-10 glasses of water a day to keep your body functioning optimally and reduce inflammation. I always kept a reusable water bottle with me as a reminder to drink up.

When Pain Signals a More Serious Issue 

While back pain is a common pregnancy complaint, there are times when it may indicate a more serious problem. Contact your healthcare provider immediately if you experience:

• Severe pain that doesn't improve with rest or treatment
• Rhythmic cramping or contractions
• Vaginal bleeding
• Pain accompanied by fever, chills, or burning during urination (possible urinary tract infection)

These symptoms may signal preterm labor or other complications that require prompt medical attention. Don't hesitate to advocate for yourself and your baby's health.