5 Tips to Reduce Back & Pelvic Pain in Pregnancy
How often have you heard that back pain or pelvic pain is just a normal part of being pregnant? This is something I hear all the time from patients and other health care professionals and it could not be farther from the truth! Just because something is common, does NOT mean it is normal. Pregnancy does not have to be painful! The sad reality is that 46-58% of pregnant people will experience back and/or pelvic pain at one point during their pregnancy (1). Often times, they are told it is because of their pregnancy hormones, or that their pelvis is unstable and the symptoms are dismissed. The good news is that you do not have to suffer with this pain. There are lots of options out there from body work (chiropractic, massage, physiotherapy, acupuncture), using a TENS machines, K-tape, pregnancy belts, yoga/mindfulness activities, naturopathic care and mental health providers to help decrease and even eliminate your pain. If you are you pregnant and experiencing pain in the low back and/or pelvic region or you are experiencing difficulty moving throughout your day, rolling over in bed, getting in and out of a car, managing work and household tasks, read on to learn my 5 favourite and FREE tips you can try at home to get some relief.
WHAT IS PREGNANCY RELATED PELVIC GIRDLE PAIN IN A NUTSHELL:
Pelvic girdle pain (PGP) is defined as a specific type of low back pain that can occur with or without additional low back pain. People can feel the pain in the front of the pelvis (referred to a symphysis pubis pain), in the back of the pelvis (often referred to as sacroiliac pain or SI pain) or sometimes a combination of these locations. Pregnancy-related PGP is a specific category of PGP impacting women in the perinatal period and differs in its etiology as it is related to pregnancy and associated biopsychosocial influences. This means we need to consider mechanisms outside of the biomechanics, such as the stress system (HPA axis) and associated coping, inflammatory load, sleep quality, and status of the gut microbiome (2-6). To sum this up, we need to look at a number of different issues that could be contributing to your pelvic girdle pain, but there is help and you do not have to just deal with it as a side-effect of being pregnant. Working with a team of care providers can help figure out the root of your pain and determine which interventions are right for you, as well as, working with you on optimal movement strategies. If you are not sure where to start, reach out to me and we can figure it out together. You do not have to navigate this alone!
5 HELPFUL TIPS TO TRY AT HOME:
1. No more cross-legged sitting! Allow your knees to drop outwards when sitting, you can cross your ankles to help relax the legs in this position.
2. While lying down try these positions:
o Side lying with the upper hip slightly backwards with respect to the lower hip
o Side lying with both feet on the bed, a pillow under your knees for support
o Side lying with a pillow between the legs AND ankles
o Lying on your back with the legs and feet turned outwards
3. While standing, try to stand with equal weight distribution through both feet, ie. avoid hanging on one hip. Try not to turn your feet outward or tuck your bum in. We want to aim for toes pointed forward and pelvis and bum rolled out.
4. Download the Rost Moves Mamas App (it’s free and has great pictures and explanations on how to modify all your daily life activities)
5. Many women with PGP have overactive pelvic floor muscles, so pelvic floor relaxation can be helpful. Belly Breathing or 360 degree breathing is great at helping to relax those tight muscles and helps with balance intrabdominal pressure. Not sure how to belly breathe? Stay tuned for an upcoming post on how to do it.
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