The American Pregnancy Association says that pregnancy is the ultimate strain on a woman’s body. Noting that 50-70 percent of pregnant women experience back pain, they suggest physical therapy during pregnancy both to relieve discomfort and to enhance the body’s ability to have a smoother pregnancy and birth.
KCP Pelvic Floor physical therapist Ashley Williams shares that her pregnant clients often experience both low back pain and fatigue. “It makes sense – someone is actually growing inside you!” she says. “With physical therapy, we can help manage those symptoms and be a part of your care team to help you have a healthy – and comfortable – pregnancy.”
Back Pain During Pregnancy
Causes: Every day during pregnancy brings new changes to a woman’s body. Fluctuating hormones, added body weight, and shifting organs all have an impact on an expecting mother’s size, shape, mood, and posture.
Hormonal changes affect the body’s muscles and joints. Progesterone and relaxin serve to relax muscles and loosen ligaments, especially in the pelvic area.
As the uterus grows and becomes heavier, the center of gravity shifts. The additional weight from carrying a baby, coupled with weakening stomach muscles, adds additional strain to back muscles.
How Pregnancy Physical Therapy Can Help: Core-strengthening exercises and using good posture can go a long way toward preventing back pain. A physical therapist can help you with the right exercises (based on your level of activity before and during pregnancy) and coaching on proper body mechanics. Other ways to help prevent or relieve pain might include wearing both supportive belts and footwear, using supportive pillows during sleep, applying something soothing (heat, cold, or massage), and avoiding activities that strain the back.
“I recommend being as physically active and fit as you can during pregnancy,” says Ashley. “People who don’t do that tend to have more pain postpartum. Staying active during pregnancy will not only help you during the pregnancy but also afterward in having a quicker recovery.”
Birth Preparation and Physical Therapy
The big question on every expectant mother’s mind, says Ashley, is “How can I prepare that area for a whole baby to come out of it?”
A physical therapist can work with you to discuss birth plans and help prepare your body for labor and delivery. “For example, if part of your birthing plan is to give birth vaginally without any kind of additional drug, we can do some exercises with your pelvic floor that will help to give you feedback on what it might feel like to push with a contraction versus without one. We can also talk about different birthing positions and types of stretching that will help,” says Ashley.
“After 34 weeks, we can even do some perineal massage, “she continues. “This can help prepare the tissue for the stretching that will occur during childbirth and even reduce the risk of tearing. This can be done at home, too, and I often work with partners to teach them how they could help at home. It becomes difficult to do it yourself, especially with the big belly, so invite them along if you feel comfortable and I can help.”
Your Birth Prep Team
We began by sharing the American Pregnancy Association’s assertion that pregnancy is the ultimate strain on a woman’s body. As such, we believe that it’s important for expectant mothers to surround themselves with a birth prep team dedicated to supporting them through their amazing journeys. We salute the OB/GYNs, doulas, nurses, and physical therapists who work to make their experiences as memorable, enjoyable, comfortable, and healthy as possible!
