Pregnancy changes and affects your entire body. Your back is also under greater strain than usual during this time. For example, about every second pregnant woman experiences back pain. In this article, you will learn about the triggers for back pain in early pregnancy as well as in the second and third trimesters, and which measures can provide you with relief.

Where do the back pains come from?

Unlike what you might think, your back doesn't necessarily start hurting only shortly before delivery, when it has to bear increasing weight from your growing belly. Even in early pregnancy, you may experience pain in the lower back, around the lumbar spine, and in the sacrum. Pregnancy-related complaints have various triggers: As early as the first trimester, the hormone progesterone causes your tendons and ligaments to become looser and more elastic in preparation for birth. This is also noticeable in the pelvis and back, so the missing stability can lead to back pain in this area.

The bigger your belly gets, the more your center of gravity also changes . The growing baby bump leans forward, which many women unconsciously compensate for with a pronounced swayback and an altered gait. These postures, as well as weight gain
during pregnancy , ensure that bones, joints, and muscles are subjected to greater stress than usual – back pain is often the result.

In the weeks leading up to birth, another trigger comes into play: the growing uterus presses on the tissue above the sciatic nerve and can also lie on the inferior vena cava. This prevents the backflow of blood, and the accumulated blood additionally presses on the sciatic nerve. As a result, it may happen that not only your lower back hurts, but your legs also tingle or even feel numb. But don't worry: the discomfort may feel unpleasant, but it usually subsides immediately once the nerve is relieved. Even if some pregnant women complain about the annoying sciatic nerve, as back pain is colloquially called, it is rarely actually a case of so-called Ischialgia , which is an injury to the sciatic nerve.

How can I relieve my back?

You will probably not be able to completely avoid back pain during pregnancy. That makes it even more important to know what helps with acute complaints and what you can do preventively to reduce pain:

• Through stepwise positioning you can relieve your back. Lie on your back and elevate your legs at a right angle, for example on several cushions or blankets, so that your lower lumbar spine lies flat on the ground. Important: Towards the end of pregnancy, your baby in breech position may press on your vena cava. Therefore, only stay in this position as long as you do not feel dizzy. Optionally, you can also circle your sacrum and then gently lift your buttocks while your lower back remains on the ground.

• Heat feels good and relieves tension. Occasionally give yourself and your back a break with a hot water bottle, a cherry stone pillow, or a warm bath. The latter feels especially good, as the water also relieves your back.
  

• A soothing massage helps with pain in the back and pelvic area and can be especially relaxing towards the end of pregnancy. Instructions for a relieving sacrum massage by your partner can be found in the article “ Abdominal massage during pregnancy ".

• If your back is heavily strained in everyday life due to the weight of your growing belly, a special support belt can provide relief. Even if you might prefer to curl up on the sofa when your back hurts: Through movement and sports your back is mobilized and tension is released. Our LILLYDOO yoga instructor Denise shows you in the video " Pregnancy Yoga – Übungen gegen Rückenschmerzen " special exercises that you can easily do at home. Which sports are also particularly beneficial for you during pregnancy, you can read in the article "<\/p> Sports for pregnant women “. In a pregnancy gymnastics class or a childbirth preparation course, you will also learn specific exercises for back pain, but even a daily walk can do you good.
  
  
  

Do I need to see a doctor for back pain?

Most causes of back pain during pregnancy are harmless and disappear quickly after birth – so a visit to the doctor is not usually necessary . Exceptions include severe back pain triggered by sudden movements, pre-existing back issues before pregnancy, or a previous diagnosis related to the back. In these cases, you should consult your doctor. Even if you want to treat back pain with physiotherapy, acupuncture, or other therapies, your doctor can advise you and, if necessary, refer you to a specialist. You should only take medication for back pain after consulting your doctor, and only if absolutely necessary.

Back pain generally does not require an additional doctor's visit, but of course you can always ask your doctor or midwife for advice about back pain as well as other complaints. We hope that your back doesn't cause you too much trouble and that you can enjoy your time with your baby bump as carefree as possible!