Back and pelvic pain: a practical comfort checklist

Turning over in bed has become a three-part manoeuvre. Climbing out of a car needs planning. And by evening, the small of your back feels like it has carried a sack of rice up a hill. Back and pelvic pain are very common in pregnancy, but common does not mean you have to grit your teeth and bear it. There is a lot you can do, and help is available.

Why it happens

• Hormones soften the ligaments in your body to prepare for birth, which can leave joints less stable.
• Your centre of gravity shifts forward as your bump grows, changing how you stand and walk.
• Extra weight puts more strain on your back and pelvis.
• Tiredness makes it harder to hold a good posture.

Back pain or pelvic girdle pain?

Many women have aching in the lower back. Some develop pelvic girdle pain, sometimes called PGP or SPD, which is felt at the front of the pelvis over the pubic bone, across the lower back, in the hips or between the legs. It is often worse when walking, climbing stairs, standing on one leg, turning in bed or getting in and out of a car. It is not harmful to your baby, but it can be very painful, and early help makes a difference. Ask your midwife or doctor about a referral to a physiotherapist who specialises in pregnancy.

The everyday checklist

Standing and sitting

• Stand tall, with your shoulders relaxed and your weight even on both feet.
• Wear flat, supportive shoes rather than heels or completely flat slippers.
• Sit with your back supported. A small cushion behind your lower back helps.
• Change position at least every half hour or so. Get up and move.

Lifting and carrying

• Bend your knees, keep your back straight and hold things close to your body.
• Split shopping between two bags so the weight is even.
• If you already have a little one, try to lift them less often. Kneel down for cuddles, or let them climb onto your lap.
• Ask for help with heavy jobs like buckets of water, bags of rice or laundry baskets.

Getting in and out of bed and the car

• Keep your knees together as you turn. Roll onto your side first, then push up with your arms.
• Get into a car by sitting down first, then swinging both legs in together.
• A plastic bag on the car seat can make it easier to swivel.

On the stairs

• Take one step at a time, leading with the less painful leg going up and the more painful leg going down.
• Hold the handrail.

Rest and sleep

• Sleep on your side with a pillow between your knees, and perhaps one under your bump.
• A warm, not hot, bath or a warm wrap on your back can ease aching muscles.
• Gentle massage from your husband, partner or a qualified pregnancy massage therapist may help.

Gentle movement

• Walking, swimming and pregnancy yoga or pilates can keep you strong and supple, as long as they do not increase pain.
• Avoid movements that hurt, such as wide strides or standing on one leg to put on trousers. Sit down to dress instead.

Before taking any painkiller, check with your pharmacist, midwife or doctor which, if any, is suitable for you.

When to call your midwife or doctor

Call straight away if back pain comes with:

• Vaginal bleeding or fluid leaking.
• Regular tightenings or period-like cramps, especially before 37 weeks.
• A high temperature, or burning when you pass urine, which could mean a kidney infection.
• Severe pain that does not ease with rest.
• Numbness, tingling or weakness in your legs, or new problems controlling your bladder or bowels.

Pain under your ribs, especially on the right, should also be checked promptly.

Upheld on the hard days

Isaiah 41:10 carries a promise that feels made for aching bodies: God says He will strengthen you, help you and uphold you with His righteous right hand. Picture that on the days when you hold the banister or brace your back with one hand. You are not holding yourself up alone.

Asking for help with the heavy lifting, at home, at work or at church, is not laziness. It is wisdom and humility, and it lets others love you well.

A prayer for an aching body

Lord, my back and hips are tired and sore. Thank You for this body that is carrying new life. Ease my pain, guide the people who care for me, and help me accept help without guilt. Uphold me today. Amen.