From morning to night: easing back and pelvic pain in the third trimester

By now your body is carrying a growing baby, extra blood and fluid, and a centre of gravity that has shifted forward. Pregnancy hormones also loosen the ligaments around your pelvis to prepare for birth. Put together, it is no wonder that back and pelvic pain are some of the most common complaints of late pregnancy. They are common, but you do not simply have to put up with them. Here are ideas for easing pain through each part of your day.

When you wake up

• Roll, do not sit straight up. Bend your knees, roll onto your side as one unit, then push yourself up with your arms.
• Move gently first. A few slow pelvic tilts while lying down or on hands and knees can ease morning stiffness.
• Dress sitting down, especially for knickers, trousers and shoes, so you are not balancing on one leg.

Through the day

• Stand tall. Try to keep your shoulders relaxed and avoid leaning back to balance your bump.
• Wear flat, supportive shoes.
• Lift with care. Avoid heavy lifting. If you must lift, bend your knees, keep your back straight and hold the item close. Ask for help with toddlers, heavy shopping and water containers.
• Take breaks. If you sit at a desk, use a cushion to support your lower back and get up to move regularly. If you stand all day, shift your weight and rest when you can. You can ask your employer about adjustments.
• Keep moving gently. Walking, swimming and aquanatal classes often ease pain. Water takes the weight off your joints.

In the evening

• Try warmth. A warm (not hot) bath or a warm compress on your lower back can help tight muscles.
• Ask for a back rub. Your husband, partner or a friend can gently massage your lower back while you lean forward over a chair or ball.
• Use a birth ball. Sitting and gently circling your hips can relieve pressure.

At night

• Sleep on your side with a pillow between your knees and ankles to keep your hips level.
• When turning over, keep your knees together and roll slowly.

Pelvic girdle pain

Some women develop pelvic girdle pain, sometimes called PGP or SPD. You might feel pain at the front of your pubic bone, across your lower back, in your hips or down your thighs, often worse when walking, climbing stairs, getting in and out of a car or turning in bed. If this sounds familiar:

• tell your midwife or doctor, who may refer you to a physiotherapist
• keep your knees together when getting in and out of bed or a car
• take stairs one at a time, and avoid standing on one leg
• ask about a support belt or crutches if walking is very painful

It is worth raising early. A physiotherapist can make a real difference, and knowing about it helps your midwife plan comfortable positions for labour.

Pain that needs urgent attention

Call your midwife, maternity unit or doctor straight away if you have:

• back pain that comes and goes in a regular rhythm, especially before 37 weeks, as this may be labour
• back pain with bleeding, fluid leaking or a change in your baby's movements
• pain in your side or back under your ribs with a fever, shivering or pain when passing urine, which can be a sign of a kidney infection
• sudden, severe or constant pain
• numbness or tingling in your legs, or difficulty controlling your bladder or bowels

Do not take any painkillers without first checking with your midwife, doctor or pharmacist that they are suitable in pregnancy.

Upheld

On days when your back aches and every step feels heavy, it can help to know that you are being held up by more than your own strength. God speaks this promise through Isaiah:

“Fear thou not; for I am with thee: be not dismayed; for I am thy God: I will strengthen thee; yea, I will help thee; yea, I will uphold thee with the right hand of my righteousness.” (Isaiah 41:10)

Uphold means to support, to hold up. When your own body feels weary, He promises to be the support beneath you. Accepting help from others is part of how He often does that.

A prayer for an aching body

Lord, my back and hips ache today. Please strengthen me, uphold me and ease my pain. Give me wisdom to rest, humility to ask for help and patience for the weeks ahead. Thank You for carrying me as I carry this child. Amen.