Pain in Pregnancy Part 1: What do I do for back pain in pregnancy?

Back and pelvic pain during pregnancy is wildly common - some research has found up to 80% of people will experience back pain during pregnancy at some point. While it is super common, it doesn’t have to be your experience. Back pain in pregnancy can impact sleep, daily life, and even lead to taking time off work.

In this blog I will outline some of the most common questions I hear from patients dealing with back and pelvis pain during pregnancy. There is technically a difference between the lower back and the pelvis - one being the lumbar spine (last few vertebrae in our back), and the other being the bones that make up the pelvis. I will cover both of these regions in this post!

Is back pain normal in pregnancy?

No…and yes. I like to say back pain is “common,” as in many people experience it, but pain isn’t “normal,” meaning you don’t just have to live with it. 

What causes it?

There is no one thing that causes back or pelvis pain during pregnancy. The body is releasing a variety of different hormones that impact ligaments which could impact things. Your posture changes, your core muscles end up stretched, your pelvic floor is doing more work, the diaphragm (breathing muscle) has less room to move. All of these things could be impacting your back. 

What are the risk factors for back pain in pregnancy? (research)

• Prior history of back pain 

• Increased BMI

• Being further along in pregnancy

• Prior pregnancies

• Low physical activity

• Poor posture

• Low social support

• Absence of household help (not necessarily a house keeper or nanny, but a lack of support from a partner in this realm)

How do I get relief?

Unfortunately, there is no one-size-fits-all back pain relief program that will help EVERYONE. A well designed general program can often make things feel better, and if it doesn’t do the trick I always suggest checking with a PT to get something specific for you.

Generally, figure out what makes your pain worse. If it’s being less active, try setting a timer to get up every 20-30 minutes. If it's walking for 20 minutes, try walking for 10 minutes and see how symptoms are. 

Many people will find improvement by stretching OTHER parts of their body to take from strain off the lower back:

• Book openers are a great option for upper back.

• Hip stretches can also be helpful to take pressure off the back.

Ice and heat may be another option that is worth exploring. Generally ice is good if things feel swollen, or within the first 72 hours after an injury. Heat is better when things feel stiff and immobile. Generally, I tell my patients that ice and heat are really only helpful if they feel helpful. Meaning you should feel better after using it, if not, I wouldn’t bother!

When do I seek help?

If you aren’t able to figure out how to relieve your pain, a PT can absolutely help! Physical therapists are experts in how the human body moves and functions, we can get to the root cause of your pain, and prescribe a specific program for you to work on. Additionally, we can actually work on you - improving muscle tone, joint mobility, and decreasing pain. 

Contact your health care provided right away if the back pain is accompanied by symptoms like:

• Vaginal bleeding or fluid leakage

• Fever

• Burning sensation when urinating

• Numbness, tingling, or weakness in the legs, buttocks, or genitals

• Intense, sudden, or cyclical pain (which could indicate contractions)

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About the author: Dr. Caitlyn Hauswirth-Varis, PT, DPT, OCS, CFMT, CF-L1

Caitlyn is an expert in pelvic floor physical therapy, pregnancy and postpartum, and is board certified in orthopedic physical therapy. She has helped countless soon-to-be moms get out of pain during their pregnancy, and actually feel good throughout the process.

Disclaimer: This blog post is for informational purposes only and does not substitute for professional medical advice. Please consult with a qualified healthcare professional for personalized guidance.