Pregnancy and Back Pain: Orthopedic Guidance Every New Mom Should Know

Why Does Pregnancy Cause Back Pain?

Pregnancy affects the spine, muscles, and joints in multiple ways. Some of the most common reasons include:

1. Weight gain:
   Carrying extra pregnancy weight puts additional pressure on your spine, especially in the lower back.
2. Hormonal changes:
   Pregnancy hormones, particularly relaxin, loosen ligaments to prepare the pelvis for delivery. This increased flexibility can destabilize joints and lead to discomfort.
3. Postural shifts:
   As your belly grows, your center of gravity changes, causing your spine to curve more than usual.
4. Weak core muscles:
   Abdominal muscles stretch and weaken, providing less support to your back.

Post-Pregnancy: Why Back Pain May Persist

Many women expect back pain to vanish once the baby arrives, but that’s not always the case. Postpartum back pain can result from:

• Lifting and carrying the baby incorrectly
• Breastfeeding posture issues that strain the shoulders and upper back
• Lack of core strength recovery
• Hormonal effects that continue for weeks after childbirth, keeping ligaments more flexible than normal

Orthopedic Tips to Prevent and Reduce Back Pain

1. Maintain proper posture during pregnancy and after delivery

• Stand tall with shoulders back.
• Avoid locking your knees or leaning backward.
• Use a footrest when sitting for long periods to take pressure off the lower back.

2. Strengthen your core gradually

• Postnatal-safe exercises like pelvic tilts, gentle yoga stretches, and walking can rebuild muscle support around your spine.
• Avoid intense workouts until cleared by your doctor.

3. Practice correct lifting techniques

• Bend at your knees not your waist when picking up your baby, diaper bags, or other heavy items.
• Hold items close to your body to reduce strain.

4. Support your body while sleeping and feeding

• Use pregnancy pillows or extra cushions to maintain spinal alignment at night.
• While breastfeeding, bring your baby to your breast level instead of hunching forward.

5. Wear supportive footwear

• Avoid high heels during pregnancy and early postpartum recovery.
• Choose shoes that provide good arch support.

6. Consider physical therapy

• A physiotherapist or orthopedic specialist can teach safe stretches, strengthening exercises, and ergonomics tailored to your body’s recovery.

When Should You See a Doctor?

While mild back pain is common, certain signs should not be ignored:

• Severe pain that doesn’t improve with rest
• Numbness, tingling, or weakness in the legs
• Sudden loss of bladder or bowel control
• Pain that worsens instead of gradually improving postpartum

Early medical evaluation ensures that any underlying issues such as herniated discs, nerve compression, or pelvic joint problems are treated promptly.

To conclude

Pregnancy-related back pain is common, but it doesn’t have to become a long-term problem.

By making small daily adjustments, focusing on strength recovery, and seeking professional care when needed, you can protect your spine and return to your routine more comfortably.

For expert orthopedic consultation and personalized care, visit Orthomed Clinic Bangalore.