How to Sleep with Lower Back Pain During Pregnancy? 5 Causes & 10 Remedies

Pregnancy is a beautiful and exciting time. However, aches and pains are common during those nine months, causing various discomforts. In fact, back pain is one of the most frequent complaints during pregnancy, especially in the later stages.

Luckily, there are various ways to address your back pain during pregnancy. From adjusting your sleep position to seeking chiropractic care, this article explores five common causes of lower back pain and 10 remedies. Let’s take a look!

5 Common Causes of Lower Back Pain During Pregnancy

Lower back pain during pregnancy can arise from various causes. The most common culprits include the following.

1. Weight Fluctuation

Weight gain, usually between 12-18kgs , is normal during pregnancy. However, the added weight can put more stress on your frame. In turn, this can contribute to lower back pain and place pressure on the blood vessels and nerves extending through your back and pelvis.

2. Hormone Changes

Throughout pregnancy, your body produces various hormones, including relaxin, which helps pelvic ligaments and joints relax to prepare for birth. Unfortunately, the lax ligaments can leave your spine without enough support, leading to instability and pain.

3. Posture Shifts

When pregnant, your centre of gravity shifts, often leading to changes in your posture and movement. These changes may cause pain or strain throughout your back.

4. Muscle Separation

The rectus abdominis muscles, which stretch along the rib cage to the pelvic bone, can separate as your uterus expands. Core strength is crucial in supporting your back, so the separated muscles may worsen or cause back pain.

5. Stress

Elevated stress levels may contribute to back pain since they may cause increased muscle tension in your back. It’s important to find ways to relax and de-stress for this very reason.

Remedies to Alleviate Pregnancy Back Pain

Now that we’ve covered the causes, here are ten remedies that can help alleviate lower back pain during pregnancy.

1. SOS Sleep

Employ the sleep-on-side (SOS) sleeping position. If you can, sleep on your left side, as this will increase the amount of blood and nutrients flowing through your body to your placenta and baby. Keep your knees slightly bent and a pillow between them to keep your hips more comfortable.

2. Lift Smart

Avoid lifting anything that weighs more than 5 kilograms ideally. If you need to pick something up from the ground, bend at your knees instead of your hips. Always ensure you squat down and lift with your legs instead of your back.

3. Use a Warm Compress

Warm towels, water bottles, and heating pads on the lowest setting can help reduce lower back pain resulting from pregnancy. You may find it easiest to sit down with the towel, bottle, or heating pad propped up behind you.

4. Maintain a Good Posture

When standing, keep your chest high and try to avoid pushing your belly forward. When sitting, ensure you choose a chair that supports your back.

5. Prioritise Rest

Getting plenty of rest is important for you and your baby. Surprisingly, it might also help prevent or reduce pain.

6. Enjoy a Massage

Get a gentle pregnancy massage to help loosen tension in your body. It may further be worthwhile to check with your doctor to ensure this makes sense for you.

7. Use a Firm Mattress

A firm mattress can support your spine and prevent back pain as you sleep. If you don’t have a firm mattress, consider placing a board between your mattress and box spring or investing in a firmer mattress topper.

8. Avoid High Heels

Stick to flat shoes instead of high heels. Ideally, choose shoes with ample arch support for optimal comfort. And yes, this is for more than just your feet; pain can start from the bottom up.

9. Wear Support Garments

Consider wearing an abdominal support garment or maternity pants with a wide elastic band that fits under the lower portion of your belly. This may alleviate some pressure or tightness.

10. Remember To Stretch

Consult your doctor about safe exercises to help with your back pain and incorporate those into your routine. A chiropractor or physiotherapist may also help guide you on appropriate exercises during your pregnancy.

Get Support From Your Local Chiropractor

Chiropractic care can reduce back pain during and after your pregnancy, helping to keep you more comfortable throughout those nine months. If your doctor gives you the green light, book an appointment with our experienced chiropractors at Chatfield Chiropractic today. Experience a smoother pregnancy with chiropractic care!

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