5 Common Mistakes When Trying To Ease Back Pain During Pregnancy

The alarm goes off...

I was so tired. I had barely slept as I struggled to get comfortable. I refused to use one of those pillows that takes up the entire bed pushing my husband to another room. Let's be honest, I needed him.

My husband had to help me get out of bed.

It hurt to roll over. Hurt to stand up from the edge of the bed.

I was tired of hurting. Pregnancy low back pain affected my day from the time I woke up, through my work day, and all evening. I was normally active, enjoy working out and going for a run. This back pain was getting me though. As a physical therapist, I was embarrassed to walk out of the clinic at the end of the day limping to my car as I almost felt like I had to drag my leg. I knew I needed to set up a plan. I needed more than the 2 stretches I had added on my lunch break.

Sound familiar? My story is similar to hundreds of expecting mamas.

The problem is no one really tells pregnant women what to do about back pain.

Most women mention it only to their OB as no one wants to be seen as a complainer. But it is hard.

Research shows that 80% of pregnant women deal with low back pain. So it is common. But that does not mean it is normal. It can be eased.

Let's talk about the 5 common mistakes I see as a physical therapist when mamas are trying to ease low back pain during pregnancy:

• Getting a Massage
• Stretching the area that hurts with the "hurts-so-good" mindset
• Bed-rest
• Choosing a bad place to sit and rest
• Trying out various stretches found online

Ok, so some of those do not sound so bad, right?

Honestly, some of those are even recommended by OBs at appointments.

So let's dive into the details of why they are a mistake, and what you can do to avoid it.

1.Getting a Massage

Massages help to ease tension and tightness. There is the immediate relaxation and relief. The biggest mistake with this choice is it is only temporary. There is no lasting relief as the demands on the body for daily life, how we move, sit, and walk have any change. So it feels good, but who has the money to get a daily massage?

2. Stretching the area that hurts

When we are not pregnant, we stretch to ease tension and tightness. Why not use those same stretches during pregnancy? There are two reasons.

First, stretching during pregnancy often increases flexibility when our body is craving more stability. The reason for the low back pain during pregnancy may be too much flexibility from the hormone relaxin. Following the Total Motion Release methodology shortening the muscle is best.

Second, we should not stretch with the same mindset we use with athletics. Stretching into the area that hurts or "hurts-so-good" as many of us say, causes the nervous system to stay in a protective mode. This means the muscles will hold tension and tightness without letting go and easing. The body is desperately trying to provide stability by tightening the muscles. The better option is allowing the area with tension and tightness to be on slack. The opposite of stretching.

3. Bedrest

Unless there is a medical reason like position of placenta or something your OB has explicitly placed you on bedrest for- it should not be the recommendation for low back pain.

According to AAFP, "Six trials consistently demonstrated that for patients with uncomplicated low back pain, bed rest was slightly worse than staying active for pain relief and return to functional status."

Our body naturally craves movement. Listen to your body's natural response, it is amazing how much our body tells us what it needs.

Bedrest is a common mistake physical therapists see when helping women with lower back pain in pregnancy.

4. Choosing a bad place to sit and rest

As a physical therapist, it is impossible for me to not share how daily activities like where you sit impact your low back pain.

The position of the pelvis, whether in an anterior tilt or posterior tilt, can increase low back pain during pregnancy.

Finding a chair or place to sit where a neutral pelvic position can be used MOST of the time is best. Our bodies crave a variety of movements which means there is no one absolute right answer.

However, sitting on a couch is one of the worst mistakes that can be made for someone trying to ease back pain while pregnant.

The best choice is a firmer chair like a kitchen chair or choosing a birthing ball during third trimester when able.

5. Trying out various stretches found online

There are so many places to search for stretches and exercises.

The common mistake with back stretches found online is there is no information given to pregnant women to know which stretch is best for their individual bodies. Some stretches are for people who have more pain sitting down, being able to sit through a meal at a restaurant, while other stretches are better for those who have more back pain while standing in the checkout line at the grocery store.

There are different needs, and different starting points (I like to classify them by levels of difficulty).

When someone begins trying to ease low back pain during pregnancy with a level 4 set of exercises yet is struggling to get through the day, crying, frustrated, and wondering how much longer can they deal with this. It isn't like working. It isn't that stretches are not the answer. It is just the wrong stretches.

Figuring out exactly what is right for each individual is key to easing low back pain during pregnancy.

Very few methods help moms find what exactly works for your individual body. Modifications. Variety. Leading with your intuition of what feels good. They are all elements.

I found what does work on an individual basis. For me and for other moms.

Start with Sleep Soundly: 3 Day Prenatal Challenge