4 Causes of Lower Back Pain in Pregnancy & Home Treatment

You should never be alarmed when you experience lower back pain during pregnancy. It is a common problem that affects about 70% of pregnant women. Unlike the regular back pain brought about by other factors, lower back pain during pregnancy occurs in two areas; in the lumbar vertebrae and in the back area of your pelvis.

Causes of Lower Back Pain Pregnancy

Lower back pain during pregnancy develops gradually. It becomes intense as your pregnancy progresses. However, the pain is never permanent but rather an on and off kind of pain. There are various reasons why you are most likely to experience this kind of pain.

1. Growing Uterus

Your uterus naturally expands as the fetus grows. This stretches your abdominal muscles, making the weak. Your center of gravity also shifts, which strains your back, resulting in back pain.

2. Hormonal Changes

Changes in your hormones during pregnancy is another cause of pain. Such changes relax your joints and the ligaments that connect your spine to your pelvis bones. This makes you unstable and you are bound to feel some pain at your back. You are most likely to experience this when you remain seated for long hours and when walking.

3. Weight Gain

Gaining weight during pregnancy easily leads to lower back pain. It becomes worse since the growing uterus also exerts weight on your pelvic area. Furthermore, the extended uterus also exerts pressure on nerves and blood vessels associated with your back, which causes pain.

4. High-stress Level

Living stressful life is another cause of lower back pain during pregnancy. High-stress level causes tension in your muscles including muscles at your lower back, causing pain.

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Home Treatment for Lower Back Pain

There are various treatments that you can receive at home to help you cope with lower back pain. Indeed, you need to attempt various treatment regimes to make your condition bearable. The following are some of the treatment regimes you really need to receive or undertake.


The fact that you are pregnant does not prevent you from performing simple exercises. However, you need to engage in such exercises with some company around. Performing simple stretching exercises go a long way to flex leg and lower back muscles. Swimming is also good because it helps to strengthen your abdominal muscles. Other types of exercises you need to perform are walking and pelvic exercises. Pelvic exercises in form of tilts are particularly good because they target the lumbar vertebrae, which help to eliminate pain.

Heat and Cold Treatment

A hot water and a cold water bottle should always be nearby during pregnancy. Let someone place a hot water bottle on a towel placed at your lower back for 20 minutes before switching to a cold water bottle. This should help relieve the pain. However, you need to be careful so as to prevent the hot water bottle from touching your abdomen.

Posture Treatment

Although pregnancy and the shifting of your gravity interferes with your posture, how you walk, sit and sleep and contributes to the pain you are most likely to experience at your lower back. Try to walk as you normally do to help minimize any pain. Make it a point to sit with a pillow at you back to help keep your spine straight. It is also important that sleep with a small pillow between your legs to prevent stressing your back muscles. One thing you really need to avoid is to spend many hours in bed especially during the day.

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Receiving massage at your lower back is another very effective treatment for lower back pain. You need to ask your partner to massage your back, taking care not to extend to your abdominal area. The massage should be restricted to your upper and lower back. Any natural oil should be sufficient for the massage.

Although you may experience lower back pain during pregnancy, it is most likely to be intense in case you had back pain before pregnancy or in case you are overweight. However, the above self-treatment regimes should work to make it bearable.

It is important that you consult your physician just in case the pain becomes worse. You really need to consult with your physician if your experience chest pain, inability to control your bladder, tingling sensations in your buttocks and genital area and of the pain becomes a permanent experience.

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