It is said that 8 out of 10 pregnant women suffer from lower back pain at some point. Do you want to better understand your problem and learn the best ways to alleviate it? We explain it to you.


In this edition, we review where exactly our lumbar spine is located and its basic functions. We tell you the reason why you suffer pain in this area and we give you some tips to prevent and relieve it.

 

What is the lower back area?

We speak of the lumbar area to refer to the lowest part of the spine, which is located between the thoracic spine and the sacrum. There are five vertebrae that make up this region (LI, LII, LIII, LIV, LV) and they are separated from each other by intervertebral discs. These pads act as a ligament to hold the vertebrae together and help distribute tension. The tendons, which join the muscles to the bone, and the ligaments, which link the bones together, also play an important role.

 

What basic functions does the lower back have?

  • Bear load. The five vertebrae that make up the lumbar spine are larger than the rest because body weight is heaviest at the bottom.
  • Give mobility. In addition to helping maintain a rigid posture.
  • Protect the spinal cord.

 

Why do I suffer from lower back pain during pregnancy?

It's hard to get away from back pain if you're pregnant. Especially you will have more options to suffer them during the last three months. The main reason for this pain is the displacement of the centre of gravity. When it is forward, the muscles of the lower back are much more demanded to support the spine.


The change in the centre of gravity is caused by the weight gain you are experiencing: the baby will gain weight, the placenta can reach 1,500 grams, the amniotic fluid will be close to 1,000 grams, your mothers will weigh more, and the uterine muscle will also have a larger size. Also, your reserved fats and body fluids will have greater volume.


There is a second possible explanation for your low back pain and it has to do with hormones. Estrogens, progesterone and relaxin cause a softening in the ligaments and cartilage. This loss of strength combined with excess movement in the area can cause episodes of pain in the lower back or even in the pubis.


How to prevent and relieve back pain during pregnancy?

Take the following tips seriously even if you feel fine for now. They can save you a rough time in the final weeks of the third trimester:

  • Do physical activity: Try not to fall into a sedentary lifestyle during pregnancy because it can be harmful. Exercising weekly or even daily is healthy and builds muscle. In particular, sports such as yoga or swimming are recommended. They are activities without too much impact and with minimal risk with which you can work the muscles of the lumbar area.
  • Avoid stress: Whether it is caused by your work or by any other concern. There is strong evidence that stress is associated with low back pain in pregnant people. And it is that anxiety causes the body to tense and, therefore, the muscles of the lumbar spine area suffer.
  • Avoid lifting too much weight: When a pregnant woman lifts heavy objects, the lower back suffers much more than usual due to the displacement of the centre of gravity. You must lean on people around you and not force your body. It is recommended that objects weighing more than 5kg not be lifted regularly until the beginning of the third trimester of pregnancy. And during the last three months, you should not exceed 3 kg.
  • Maintain good posture while sleeping: It is highly recommended that you sleep on the left side during pregnancy. You will ensure that blood and nutrients reach the baby more easily. It is also advisable to put a pillow between your legs to keep your spine straight and loosen the muscles in your body.
  • Wear maternity underwear: Antipress maternity briefs have reinforcement at the back to support the lower back. This change in the weave of the fabric prevents back pain and reduces muscle tension. Its composition allows the panty to adapt to the shape of the belly as the months of pregnancy go by. In addition, it has a piece of cotton in the intimate part to avoid any vaginal infection.

As we always say, the most appropriate thing is to have the opinion of a professional. Your doctor is the best person to know what you should do to deal with back discomfort during pregnancy.