Pregnancy is an incredible journey filled with anticipation and joy. However, it can also bring its share of physical challenges, including back pain.
At Skare Spine & Performance, we understand the unique needs of expectant mothers, and we're here to help you navigate this special time with greater comfort and ease.
When Does Pregnancy Pain Begin?
While every pregnancy is unique, many women start experiencing aches and pains as early as the first trimester. This is often due to hormonal shifts, particularly the release of relaxin, which relaxes ligaments throughout the body, including those supporting the spine.
Aside from the first year of life, pregnancy is when our bodies change the most. As your pregnancy progresses, the added weight and postural changes change your biomechanics, exacerbating these discomforts.
When Does Back Pain Typically Start in Pregnancy?
50-70% of women will experience back pain during their pregnancy, making it extremely common.
Back pain is particularly common in the second and third trimesters as your baby grows and your center of gravity shifts. This can lead to increased strain on your back muscles and spine.
As your body releases more relaxin, the inherent stability of your ligaments and joints lessens, which can result in increased muscle tension, leading to pain.
However, as mentioned earlier, some women may experience back pain earlier in their pregnancy due to individual factors.
When Should I Worry About Back Pain in Pregnancy?
While some back pain is considered a normal part of pregnancy, it's important to listen to your body and seek professional help if:
- The pain is severe or debilitating: If you're unable to perform daily activities or find comfortable positions, it's time to seek help.
- Numbness or tingling: If you experience numbness, tingling, or weakness in your legs or feet, it could indicate nerve compression, such as sciatica.
- Loss of bladder or bowel control: This could indicate a serious condition and warrant immediate medical attention.
- Pain accompanied by other symptoms: If back pain is accompanied by fever, vaginal bleeding, or severe abdominal pain, seek urgent medical care.
Is Sciatica Common During Pregnancy?
Sciatica is a common complaint, especially among mothers who see us at Skare Spine & Performance. The biomechanical changes during pregnancy can increase pressure on the sciatic nerve, leading to sciatica symptoms.
Prenatal-induced sciatica can cause several adverse symptoms, including:
- Shooting pain or shocks of pain
- Tingling sensation along the nerve
- Weakness
- Burning in the lower back
- Numbness that radiates from the lower back down the leg
- Discomfort that interferes with sleep, focus, and physical activity
- Difficulty walking, sitting, and standing
Our gentle chiropractic techniques and personalized exercises can help relieve sciatica pain and improve your comfort throughout your pregnancy.
How To Relieve Back Pain During Pregnancy
Here are some strategies to help alleviate back pain during pregnancy:
- Maintain Good Posture: Stand tall, with your shoulders and stomach relaxed. You can use a supportive pillow when sitting to maintain the natural curve of your spine.
- Regular Exercise: Gentle exercises like walking, swimming, or prenatal yoga can strengthen your back and core muscles, improving support for your growing belly.
- Proper Breathing Mechanics: When you breathe in, try to breathe as low as possible, filling up your stomach and back with air. As you breathe out, let your stomach relax. This is known as diaphragmatic breathing and can help reduce muscle tension and relax the pelvic floor muscles.
- Stretching: Gentle stretches can help relieve muscle tension and improve flexibility. Focus on stretches that target your mid-back and hips.
- Prenatal Massage: A massage from a qualified therapist can help relax muscles and improve circulation, reducing pain and promoting relaxation.
- Sleep Positions: Sleep on your side with a pillow between your knees to support your back and pelvis. A body pillow can also provide additional support.
- Chiropractic Care: Chiropractic adjustments and other therapies can help address the underlying causes of back pain, improve spinal joint motion, and reduce muscle tension.
The Skare Spine & Performance Approach to Pregnancy Care
At Skare Spine & Performance, we understand the unique needs of expectant mothers. Our experienced chiropractor uses gentle and effective techniques to help you manage back pain and other discomforts throughout your pregnancy.
Our services include:
- Chiropractic Care: Chiropractic adjustments can help improve joint motion and function, relax muscles, and relieve pain. Women who receive chiropractic adjustments during pregnancy also experience improved pelvic floor balance and relaxation.
- Webster Technique: Our chiropractor has training in the Webster technique, a specific chiropractic analysis and adjustment that helps facilitate optimal pelvic balance and neuro-biomechanical function.
- Dynamic Neuromuscular Stabilization (DNS): Exercises to improve core stability, pelvic floor function, and overall body alignment.
- Soft Tissue Therapy: Gentle massage and stretching to relieve muscle tension and improve circulation. During pregnancy, tight muscles and trigger points are common around the diaphragm, lower back, hips, and legs.
Studies have shown that those receiving prenatal chiropractic care experience less pain and have up to 31% shorter labor times.
When we work to achieve optimal joint motion and function and relax and stabilize the muscles around the back, core, hips, and pelvic floor, we can help create an optimal environment for you and your baby.
Our goal is to help prepare your body for labor and delivery!
Embrace a More Comfortable Pregnancy
Don't let back pain overshadow the joy of pregnancy. With the right strategies and professional support, you can experience a more comfortable and fulfilling journey towards motherhood.
Book an appointment with Skare Spine & Performance!
Nate Skare
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