Relieving lower back pain during pregnancy
Lower back pain during pregnancy may be common, but it is not normal. And actually, that is good news. It means the discomfort many pregnant women feel can often be corrected and prevented. 
“Constant back pain, numbness in the legs… believe it or not, these are not normal symptoms of pregnancy, but they’re extremely common,” says Erika Maust-Neiderer, physical therapist in the Lymphedema Program at Lancaster General Women & Babies Hospital who specializes in treating pregnant women.
Lower back pain is typically caused as a woman shifts her balance as her weight increases, putting added strain on her back. In addition, pelvic joints that begin to loosen to prepare for childbirth can add to the discomfort.
“Posture is the key to back pain,” Erika says. “When your weight shifts forward, it pushes against your upper back, putting the strain on your lower back.”
Here are five ways you can minimize lower back pain during pregnancy:
1. Use a brace to support the added weight
Available at maternity stores, these belts can provide significant relief and take the strain off of the lower back. “It picks up the belly and helps you get the strength in your abdominal muscles back,” Erika says.
2. Abdominal exercises
Even if abdominal exercises haven’t been a part of your routine, you can use them to keep your abdominal muscles together. Using a ball, positioning yourself on all fours or on your side are the best ways to perform typical abdominal exercises. “Just not on your back,” she says. Consult your doctor about an exercise plan before starting.
3. Use more pillows in bed at night
Positioning a pillow under your belly and another one between your legs can help reduce the strain on your back. “You want your hip, knee and ankle all in line at the same height,” Erika says. “Otherwise, you are pulling on ligaments in your leg that can cause pain.”
4. Go ahead, get a massage!
A therapeutic massage can provide soothing relief that can be long-lasting and decrease your discomfort. “A massage improves your blood flow and helps decrease muscle spasms,” she says. It also helps your body remove waste more effectively, which can further reduce your pain.
5. If necessary, consult your doctor about physical therapy
When pain is more severe and chronic, it can take a little more effort to get back to normal. “We can teach you things that will make you more comfortable,” she says. Physical therapy for expectant mothers, typically includes work on the abdominal muscles, the shoulders, and posture improvement over a 4-6 week period.
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For more information about feeling better during pregnancy, or about physical therapy call the Lymphedema Program at 544-3773.
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