Mid Back Pain Pregnancy Third Trimester

Avoiding and easing back pain in pregnancy

Try these tips:

  • bend your knees and keep your back straight when you lift or pick something up from the floor
  • avoid lifting heavy objects
  • move your feet when you turn to avoid twisting your spine
  • wear flat shoes to evenly distribute your weight
  • try to balance the weight between 2 bags when carrying shopping
  • keep your back straight and well supported when sitting – look for maternity support pillows
  • get enough rest, particularly later in pregnancy
  • have a massage or a warm bath
  • use a mattress that supports you properly – you can put a piece of hardboard under a soft mattress to make it firmer, if necessary
  • go to a group or individual back care class
  • Unless your doctor or midwife advises against it, you can take paracetamol to treat your back pain while you are expecting. Always follow the instructions on the packet.

    3 Possible Causes of Lower Back Pain (And Some Tips for Relief)

    The lower spine’s structures are intended to be largely stable. However, hormones are released during pregnancy that loosen the tendons and ligaments that support the lower back.

    Problems with the sacroiliac joint or tailbone may develop early in your pregnancy as a result of the resulting overmobility and some of the additional stressors like weight gain and posture changes described above.

    The term “pelvic girdle pain,” or PGP, refers to pain in the muscles, ligaments, and joints that make up the pelvic girdle, the lower portion of the torso between the abdomen and the legs. Two of the more common types of PGP include:

  • Sacroiliac (SI) joint dysfunction
  • Symphysis pubis dysfunction (SPD)
  • These issues typically result from a less level, balanced pelvis during pregnancy as a result of hormonal changes, as well as swelling and added pressure on the pelvic region as a result of pregnancy.

    This might happen right away in the first trimester or in the last month of pregnancy as the baby’s head descends into the pelvis. Some even experience PGP after giving birth.

    Problems can arise where the upper part of the hip bones meet the sacrum at the base of the spine because of excessive low back stress and hormonal changes that make the ligaments more flexible. In this area, excessive mobility can lead to alignment problems and pain.

    Pain in the SI joint can range from being aching and dull to being sharp. Most often, the joint area hurts, causing pain on either the left or right side of the low back. Additionally, this discomfort may spread to the hip, groin, butt, or even the abdomen.

    Pregnancy support belts may provide relief for this pain on the left or right side of the back. Pregnancy back support belts for sacroiliac pain are especially made to relieve pressure and stabilize the lower back by applying abdominal compression, in addition to helping to bear some of the extra weight of your tummy.

    Exercises for the SI joint can also help to strengthen the tissues that support this area of the body. Learn more about treating pain in the SI joint.

    Although it can also radiate to the low back, hips, groin, lower abdomen, or leg, pain from symphysis pubis dysfunction is typically centered at the front of the pelvis where this joint is situated.

    When walking or shifting positions, you might hear the hip and lower back joints clicking or popping if you have this condition. Sufferers often take on a waddling gait.

    Limiting activities that could irritate the area, such as straddling or twisting motions, vacuuming (take full advantage of this), standing for an extended period of time, squatting, or vigorous exercise, is a key component of SPD treatment.

    On the other hand, resting the pelvis as much as possible, keeping a pillow between the legs while sleeping, and performing exercises to strengthen the pelvic floor and core can all help reduce the pain. Additionally, hip icing can ease discomfort and inflammation in this region.

    In addition to SI joint dysfunction and SPD, pain in the low back and upper buttocks region can also be brought on by these same forces. Unlike sacroiliac joint pain, which is located off to the side, this dull to sharp pain is located close to the center of the low back.

    In addition to massage, heat therapy, and maintaining good posture, wearing a maternity back support band that compresses the abdomen and supports the back can ease this discomfort. Find more tips for dealing with tailbone pain.

    The largest nerve in the body, the sciatic nerve extends from the lower back through the legs, giving the thigh, lower leg, and sole of the foot sensation.

    Because the nerve passes beneath your uterus, some women may experience pressure from a growing baby. Alterations that pinch the nerve can also result from fluid retention and a curved low back. Alternatively, if your baby shifts down in the pelvis during the third trimester of pregnancy, the head will directly contact the nerve.

    In addition to excruciating, stabbing pain, this sciatic nerve pressure can also cause numbness and tingling that begins in the back or buttocks and spreads down the backs of the legs.

    The right or left side is typically affected, though some women experience it in both legs. The pain may be constant or intermittent.

    Thankfully, compared to the “normal” dull or throbbing pregnancy discomforts, this more severe source of back pain occurs much less frequently.

    You can get relief by applying a warm compress to the area, and your doctor might advise you to take a small amount of acetaminophen to ease the discomfort. Physical therapy, swimming (the buoyancy of the water eases pressure on the spine), prenatal massage, and sleeping with a pillow between the legs can all help to relieve sciatic nerve pressure.

    Non-urgent advice: Contact your GP or midwife urgently if:

    You have back pain and you:

  • are in your second or third trimester – this could be a sign of early labour
  • also have a fever, bleeding from your vagina or pain when you pee
  • have pain in one or more of your sides (under your ribs)
  • Pregnant? Here’s how to relieve the tightness in your upper back by myPhysioSA for her Womens Health

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