5 Back Easers for Pregnant Women
Don’t struggle with pregnancy back pain – use these 5 practical tips.
1. Stretching
Muscles that generally get tight and painful during pregnancy include the piriformis, gluteus medius and quadratus lumborum. Hold these stretches for 30 seconds each and perform a few times throughout the day to help reduce painful muscle spasm.
Emily demonstrates stretches to minimise back pain
2. Massage and trigger point release
It is very common to get trigger points (knots) in the muscles mentioned above. Along with stretching, having a friend/family member/partner apply pressure to these spots to help reduce the spasm. You can also try some tennis ball massage or use your pocket physio to help release some tension
3. Transverse Abdominus strengthening
Your transverse abdominus is the deepest muscle in your abdomen and wraps around like a corset to support your lower back. The ligaments in your spine become more mobile when the hormone Relaxin is released during pregnancy. By strengthening your transverse abdominus your body can rely on this muscle to stabilise your spine instead of relying on surrounding muscles (piriformis, gluteus medius and quadratus lumborum ) and causing them to go into painful spasm.
4. SRC shorts
Wearing SRC pregnancy shorts/leggings or a brace below your belly and around your lower back can help apply support and compression to your lower back and reduce back pain. The shorts/leggings/brace act as an external support and can be very helpful while you are improving the strength and endurance of your internal support – your transverse abdominus.
5. Posture
As your baby grows and so does your bump, you will feel your posture change. This is normal, and if you can keep your posture as good as possible this will help reduce pain. Putting a rolled up towel or lumbar support behind your back while sitting can help support your back. While standing, try not to over arch through your lower back. When sleeping, try putting a pillow between your knees to keep your pelvis stable.
Don’t struggle with back pain during your pregnancy
Emily Georgopoulus (APAM)
M. Physiotherapy/ B. Exercise Science
POGO Physio Associate
