Things To Know About The Sharp Back Pain During Pregnancy

During the second trimester or third trimester, expecting mothers usually feel a sharp back pain, either in their lower back or upper back. Now, is this normal? Yes, it is absolutely normal! Most importantly, it is a sign that your baby is growing rather healthily. Keep in mind though, if you have an abnormal pain in the back, then it is advisable to seek an immediate gynaecologist or obstetrician visit.

(Image credits to Shutterstock)

We do know that back aches can be a discomfort and be tough on your back. However, worry not because there are some reliefs that can work magic on your stinging back pain and give a good night's sleep. Before going into the details, here are some things to know about the sharp back pain during pregnancy.


Causes of Back Pain In Pregnant Women

#1 Hormonal Changes

Pregnant women are blessed with an abundance of relaxin hormone during pregnancy, which allows them to be super-stretchy. The level of relaxin increases as you march further into your trimesters, thus relaxing your cervix and ligaments, loosening your pelvis’ joints so that you are prepared for an easy birthing process.The same hormone poses side-effects to the mother as excessive strains are put on muscles and spinal column due to the loosening of spinal ligaments. This leads to the sharp back pain and instability moms face.

(Image credits to Canva)

#2 Change in Posture and Balance 

The most obvious but always goes unnoticed is the change in posture and balance of a pregnant woman. It all deals with the center of gravity! As you become bigger with your baby in tow, your body’s center of gravity slowly shifts to the front. So, as a heavily pregnant woman, you tend to adjust your positions in the wrong way to ease your discomfort. Moreover, your uterus expands a great deal during the progress of your pregnancy. So to maintain your balance, you are inclined to stretch your neck muscles and pull up your shoulder for a long period while putting a strain on your spine. Have you noticed it now? All these, adds on to your stinging back.

#3 Weight Gain

You shouldn’t be worried about this weight gain when you’re expecting since your munchkin needs all of the nutrients he or she can get. Do know that as a pregnant woman, it is typical for you to gain between 11 kg to 15 kg, possibly more to suffice your cravings. As you gain weight, with all the uterus expansion, baby’s weight, etc., your spine is going to need a lot of support to hold you upright. The pressure on your spinal cord directly affects your back pain, which sometimes makes it intolerable for moms even in the nights. 

(Image credits to Parents)

#4 Muscle Separation

Ever heard of muscle separation? We are reminding you again that your uterus expands throughout the journey of your pregnancy. The muscles known as the rectus abdominis , consisting of two parallel sheets of muscles beginning from the rib cage to the pubic bone may or will separate in the center seam. When this happens, your body would react to it by giving you shooting pains at the lower back or upper back.

Besides the above causes, some other factors such as weak core muscles, stress, simphysopathy and existing hip, pelvic or back conditions may also contribute to a pregnancy back pain.

Remedies To Relief Pregnancy Back Pain

Before tapping into the remedies, here’s one good news you need to know about the sharp back pain during pregnancy. Mothers, please let out a sigh of relief as this pain eases gradually before your delivery. 

Of course, you have to do some at-home-remedies to at least relieve the back pain in the meantime. Let’s take a look at them!

#1 Exercise, Exercise & Exercise!

While tugging some weight is normal during your expecting period, it still doesn’t mean a mother can gain more than the necessary weight as it can be harmful for both baby and mommy. You are only expected to gain between 11kg to 15 kg by the end of your pregnancy. So a regular, of course pregnancy-proof exercise has to be carried out. Some exercises that you can do to strengthen your back and abdomen are brisk walking, swimming, yoga and Pilates. Keep in mind, these exercises need to be done under a professional’s supervision. 

(Image credits to Canva)

#2 Hot Pack & Cold Pack Mommies

As ladies, we are used to hot packs for menstruation and cold packs for some sores. Apply the same method for your pregnancy back pain as well. If your caregiver approves, you may tick off from cold compressors (not much, just wrap a bag of frozen vegetables in a towel will do) and compress it in the area of pain for about 20 minutes. You can feel a soothing sensation at the back which will bring you to your comfort. Continue doing this for few times a day, and change to hot compression or warm preferably, after 2 to 3 days at the same area until you feel that your pain is lifting off.

ALERT: Do not keep a heating pad or anything hot to your tummy during pregnancy!!!

(Image credits to iStock photos)

#3 Mind Your Posture

Slouching in your pregnancy is a big NO unless you don’t mind the pain, but you do. It will only stress your spinal column so follow other pregnant moms who walk with their shoulders pulled back with a straight stance. This posture is great, for it has the ability to reduce a lump sum amount of load from the spinal cord while walking. You can also try some of these; sleeping on your side with pillows in between knees, roll-up a towel for your back as a support while sitting at your desk, rest your feet on a stool while keeping your back straight, wear a support belt while standing as you might lean and obviously, get rid of that killer heels for some time because they are the major pain contributors to your back. These postures guarantee a painless pregnancy journey.

(Image credits to Deccan Herald)

#4 Get That Sleep 

As much as you feel uncomfortable, try getting some sleep mothers. It is another best method that can work magic on your back ache during your gestation. Best way to get some good shut eye is to sleep on your right side and not on your back. Lie down for a while, that too in the right position and gone are your upper and lower back pain. Try this!

(Image credits to Shutterstock)

#5 Consume Calcium

If you are thinking about supplements, it’s advisable to get suggestions from your doctor beforehand. However, if you are fishing for calcium from food, then most greens, fruits, meats, dairies, and seafood have a sufficient amount of calcium that can keep a pregnant you going healthily. Only thing is to ensure there is no mercury in your seafood or any food you have planned in your meals. 

#6 Visit a Chiropractor or Physiotherapist

Prenatal chiropractic or prenatal physiotherapy is one of the most holistic remedies that can alleviate your pregnancy back pain. Your chiropractor can manipulate the stressed spine into a relaxed mode by aligning your lower back, upper back and ligaments properly, carefully. As for your prenatal physiotherapy, it’s all about posture correction, personalized exercise plans, and strengthening your core muscles. Your physiotherapist will work on practising you towards the right body coordination that is needed to prevent your back pain from getting worse as well as, provide you with proper guidance on how to do some light workouts that can support your pelvic girdle, tailbone, muscle separation, sciatica and many more.

(Image credits to Shutterstock)

• Don’t sleep on your back
• Avoid wearing high heels
• Don’t stress yourself out
• Squat with your legs rather than bending down
• Wear belly bands or support hose
• Wear loose and comfy outfits instead of too tight clothes

(Image credit to Intermountain Health)

Did you know that HappyPreggie has an A-list of pregnancy yoga classes, chiropractors and physiotherapists that can help you out during this fragile period? Our providers like Mum I Move Global Circle Physio Rehab,  Beyond Physio, Antenatal and Physio Health, Chirozone Family Chiropractic, Ahimsa Yoga - Prenatal Yoga and many more like them provides pregnant ladies with efficient treatments to not only treat back pain but many other pregnancy sores too.  

Before visiting our professionals, be mindful to make sure that the back pain is actually a back pain and not something else. If your pain is severe, starts abruptly out of the blue, is a rhythmic cramping pain, feels like being poked by pins and needles and difficult to urinate, CALL YOUR DOCTOR RIGHT AWAY. 

Hope, this article will be able to relieve part of your back pain. These are the most important things to know about the sharp back pain during pregnancy. Give us some comments about your at-home-remedies to relieve your back pain. If you loved reading the article and found it interesting you can check HappyPreggie’s website for more articles.