Understanding Back Pain in Pregnancy

Back pain is one of the most common complaints I hear from pregnant women. It’s also one of the most viewed prenatal yoga videos I offer. So if you’re reading this post and rubbing your achy back right now, know that you are not alone and I’m delighted to be here to shed some light on common causes and treatments for back pain in pregnancy.

What causes back pain in pregnancy?

As your bundle of joy begins to grow, the downward and outward pressure being created on your pelvis by the weight of your baby starts to pull your lower back into lordosis (the deep bend). This movement compresses the vertebrae in your lower spine whilst the upper part of your spine compensates in the other direction. Most commonly, it’s this strain on the joints in your back as a result of lordosis that causes inflammation and pain.

The further into your pregnancy you go the deeper the lordosis can become as your body, not only expands outwards, but also has to readjust it’s own centre of gravity (so that you don’t just tip over onto your face every time you stand up!).

How to treat back pain in pregnancy with yoga.

There is a tendency to treat back pain with stretching in yoga, and whilst we can all agree that a good stretch does feel wonderful, and this is a great way to find relief, it’s going to be far more effective for you to get ahead of the problem. So much of our joint pain comes as a result of a lack of strength in and around the joint. In the case of the spine, you’ll do yourself a world of good by focusing on building strength in the deep core muscles that will support your body through these changes. Ideally you want to have a strong core before pregnancy, and then maintain this work throughout. But it’s never too late to start!

Pregnancy core work is boring

Sorry, but it just is! That’s because we’ve become so accustomed to “feeling the burn” of a hundred sit ups whilst we seek out flat abs that it’s become difficult to connect with the muscles that we don’t see, and to understand (or even care about!) how to work these muscles and why they are important.

When I talk about “the core” in pregnancy yoga I’m not talking about your visible, 6-pack-type muscles, I’m talking about the foundation of the trunk of your body: it is the Transverse Abdominus (the big muscles that wraps around your centre like a corset), your Pelvic Floor and your Diaphragm that make up the Deep Core.

The more strength and control you have over your deep core muscles, the more support you can offer your spine to treat and prevent back pain.

READ MORE ABOUT THE IMPORTANCE OF A STRONG CORE IN PREGNANCY HERE

OTHER TREATMENTS FOR RELIEF FROM BACK PAIN

Pregnancy Massage: get your partner to sooth your back pain, or treat yourself to a pregnancy massage

Warm Bath: the warmth of the bath will stimulate the PNS (parasympathetic nervous system) and help tight muscles relax

Pranayama: specifically diaphragmatic breathing will stretch the TVA muscles from the outside in and offer lower back pain relief

Prenatal Yoga Online

My Bump & Flow Prenatal Yoga Classes are 15hrs of intelligently and intentionally designed prenatal yoga classes designed to help you feel strong, mobile and grounded through your pregnancy, birth and early motherhood. You can start today with a 2-week free trial on Moviing.co, and use the code KAT25 for 25% off your membership.

IMPORTANT FINAL NOTE: When is back pain not “just” back pain?

Although back pain is very common in pregnancy, and largely treatable at home with the right stretches and exercises, the NHS (and I) ask that you seek medical advice if your back pain becomes very severe or if you;

• are in your second or third trimester – this could be a sign of early labour

• also have a fever, bleeding from your vagina or pain when you pee

• lose feeling in one or both of your legs, your bum, or your genitals

• have pain in one or more of your sides (under your ribs)