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A combination of changes occurring in the pregnant body can contribute to lower back pain. The uterus grows to approximately 1,000 times its pre-pregnancy size, and with this much growth, the lower back muscles become strained. There also is a shift in the center of gravity that causes the woman's posture to change, especially toward the end of pregnancy.
Pregnancy hormones also increase in preparation for the birth of the baby. These hormones cause ligaments in the pelvis to relax, making it more flexible.
Weak abdominal muscles can be another source of lower back discomfort. As your baby grows, your abdominal muscles may not be able to support the expanding uterus, so you often shift your posture. -
One of the best ways to help prevent and relieve lower back pain in pregnancy is by doing exercises to strengthen and stretch those muscles used to support the back, legs and abdomen. This added strength often results in better posture and fewer discomforts.
Walking and swimming are both good exercises for toning and strengthening the abdomen, back and legs while also providing a cardiovascular workout. Also include 10 to 15 minutes daily of the following floor exercises that target specific muscles most often used during pregnancy.
Kegel exercises strengthen the pelvic floor muscles that support the growing abdomen and other abdominal organs. This exercise is done by contracting the perineum, or the area between the vagina and anus, as if to stop the flow of urine. Hold for a count 10, release and repeat 10 to 20 times. Do this three times daily for best results.
Pelvic rocks or back presses tone the lower back and abdominal muscles and can be done standing against a wall or on your hands and knees. Stand with your back straight and against a wall, knees slightly bent, then press your lower back into the wall. Hold for a count of 10, and repeat it 10 times. If you perform the variation on your hands and knees, start with a flat back, then gently round your lower back by pulling in the abdominal muscles and curling your bottom under. In a controlled movement, bring yourself back to a flat back, and repeat the motion 10 to 20 times, two to four times daily.
Leg lifts tone the thigh muscles, which support the body as the hip joints loosen toward the end of pregnancy. Begin on your hands and knees, bring the left knee in toward the left arm, then in a controlled movement, straighten the left leg out behind you; repeat five to 10 times. Switch sides, and do another five to 10 reps with the right leg.
Finally, trunk twists stretch the muscles in the lower back and spine. While sitting on the floor with your legs crossed, grasp your left foot with your left hand, place your right hand on the floor next to your right hip, and gently twist your upper body, looking over your right shoulder. Hold for a count of 10, return to the center, and repeat on the other side. Do for a total of five to 10 reps. - Finally, making simple lifestyle changes such as taking caution when lifting, bending and moving can go a long way in making you more comfortable during pregnancy. Be aware of how you sit, stand and move throughout the day. Use gentle, not jerky, movements when getting up; have good posture when standing or sitting; wear low-heeled, well-supported shoes (no flats); and sit in firm-backed chairs, placing a small pillow behind the lower back for support. Never bend at the waist to pick up something; always squat, keeping your back straight, and never lift anything too heavy. When sleeping, always lie on your side using a pillow between your legs to support your lower back; don't sleep on your back after the first trimester. Hot or cold packs can be placed on the lower back to ease any discomfort you may experience. Consider having a prenatal massage.
