by Ms. Marina Vecino Specialist Physiotherapist at Koster Clinic
It is estimated that the 50% of the pregnant women have low back pain… but if you give a look to my schedule the percentage has increased!
This pain, known as lumbago or lumbociatalgia, is located in the lower part of the back, on the sides of the sacrum and towards the buttocks, and can even extend to the back of the thighs, sometimes worsens while standing, walking, bending the trunk, when lifting objects, and turning while sleeping in bed can become a real challenge…
It is well known that the prevalence of low back pain can increase the risk of incontinence due to the link of both conditions with the pelvic floor!
Due to the body modifications during the pregnancy, low back pain can appear BUT THIS DOESN’T MEAN THAT IS NORMAL! We can get rid of it with the proper help. It is very important to solve the low back pain when it starts as once the dysfunction is stablished it is more difficult to fix it.
Contrary to the popular belief… the low back pain does not disappear by itself once you deliver. The distension in the abdomen, the modification of the posture and the decrease of the physical activity foments the pain in the lower back area… keeping an active lifestyle and taking care of our body during this stage we will improve the symptomatology.
As you may know, during the pregnancy and the postpartum we might need to do some modifications in our workouts to avoid unnecessary risks and to compensate the modifications that appear in our bodies.
This is a fantastic moment to start to take care of the pelvic floor because as the main part of the CORE this is going to help us keep our stability. Maintaining a healthy pelvic floor is going to reduce the possibilities of suffering from low back pain.
Ideally, you should put yourself in the hands of a physiotherapist who specializes in obstetrics and urogynecology because everybody needs an individualized program … for example, some women need to strengthen certain areas that other should stretch!
There are certain things that you can start doing:
1. Try to keep a proper posture. This doesn’t mean that you have to sit straight ALWAYS. Actually, it’s more recommendable to keep changing your posture avoiding long periods in a static position.
2. Keep active! If your OBGYNE doesn’t recommend that you rest. One of my favorite activities I recommend to pregnant women with low back pain is water exercises but you have to choose whatever makes you happier… some women prefer prenatal yoga or Pilates… and if you love weight lifting… LIFT! Let me help you find the perfect activity for you.
3. When you sleep, try to do it on your side, with one or both knees bent and placing a pillow between them. As your gut grows, it is advisable to use a wedge-shaped cushion under the abdomen to support it.
4. Prenatal massage is always a good option! Be sure that you find a specialist in the area and do not hesitate to ask if you are not really sure about where to go.
5. Different techniques of stretching can be applied depending of the type of pain that you have… I can help you to find which one is better for you. If you already know which exercises are the best for you because maybe you have suffered from this before, just take in to consideration that due to the relaxing hormone your range of motion can vary. Take it easy and know your limits.
These tips don’t replace the medical recommendations that you may have, as mentioned before it’s important to individualize your recovery or even better… program the prevention care that suits you better!
A prenatal session usually becomes a mine of advisees… when to start with the perineal massage, how to choose the best exercise for you , when can you use the EPINO… so do not hesitate to contact us to book an appointment. Both if you want to prevent future symptoms or if you want to get rid of them, it is never too late to start!