3 Common Pregnancy Pains & How to Help

Thank you to our partner, Pinnacle Chiropractic & Rehab, for sponsoring this article and sharing their expertise!

First and foremost, being pregnant does not mean you have to be in pain. Pregnancy pains are common, but they are not necessarily normal.

Here are the three most common reasons that pregnant women find themselves feeling pain and some options on how to find relief. 

Pregnancy Pains

1. Sciatica/Butt Pain

Sometimes pregnancy can quite literally be a pain in your butt. I joke, but most mamas find me because they actually are dealing with butt pain.

This pain is called sciatica and can vary in the amount that it affects you. Some women’s pain is just in their butt, while for others it travels all the way down to their toes.

The severity of the pain can be different too. From, “It just bothers me when I sit for too long,” to, “I want to cut my leg off.” Regardless of the location of the pain and the severity, it’s caused by the same thing. Your sciatic nerve has pressure on it. This pressure is most commonly caused by your piriformis muscle (a deep muscle in your butt) that tightens around the nerve applying pressure.

Why is sciatica so common during pregnancy?

Most women have never had sciatic pain prior to pregnancy, and experience it only when pregnant or newly postpartum. There are several factors why sciatica occurs during pregnancy including: added pressure on your pelvis and muscles surrounding your pelvis, ligaments loosening, baby’s position, instability of your butt muscles, posture changes, and sitting too much.

What can I do?

  • Apply heat to the area
  • Epsom salt baths
  • Butt pain exercises (See below for visual, and video at the end of this article for full how-to.)
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What if the pain won’t go away? 

If pain is lingering or these are too hard to do because of pain you may need more than just exercises. With sciatica I see pelvic balance being the culprit. Recreating pelvic alignment can take care of the problem.

2. Low Back/Pelvic Pain

For first-time moms this occurs later in the pregnancy, from weeks 32 on. But for second-time moms, pain can start as early as late first trimester. Low back/pelvic pain occurs due to the stretching of your abdominal muscles (diastasis recti), loosening of ligaments, changes that occur to your spinal curves, and overall loss of stability of your core and pelvic floor.

Both of these muscle groups are the big stabilizers and protectors of your lower back and pelvis. When these muscles can’t function to their full ability, pain can occur. For moms with more than one pregnancy, your body falls back into pregnant patterns easily. Especially if your muscles and ligaments didn’t have a chance to fully heal from the prior pregnancy.

What can I do?

  • Low back/pelvic exercises (See below for visual, and video at the end of this article for full how-to.)
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What if the pain doesn’t go away? 

Pelvic or sacral (tailbone) pain could be the issue. Especially later in pregnancy with the lack of muscle stability, your pelvis and sacrum can shift easily. Prenatal chiropractors use gentle adjustments to create balance in the pelvis that helps alleviate the pain. Specific muscle work can help lengthen and loosen the overworked muscles adding to pain relief. 

3. Upper Back Pain

As your pregnancy progresses, I am sure you notice that your body has changed (and not just your growing belly). Your head positions start to lean more forward, your low back has more of a curve, and your hips start to widen.

With these changes the muscles also have to change and adapt to different stressors. There are two muscles greatly impacted by these changes — the pectoralis muscles (chest muscles) and trapezius muscles (a major muscle in your upper back and shoulders). These muscles are huge for posture. And with the added stress and changes to your body, pain can occur. 

What can I do?

  • Heat with a heating pad
  • Epsom salt baths
  • Mobility exercises (See below for visual, and video at the end of this article for full how-to.)
pinnacle chiropractic

What if the pain doesn’t go away?

If you are noticing one side is much stiffer or tighter than the other, you may respond well to a mid/upper back adjustment. Recreating mobility and balance can help the muscles relax. Also, adjustments help with the forward posture.

Exercises for Pain During Pregnancy

Chiropractic Care During Pregnancy

I hope that you have found some helpful ways to treat your pain at home. And if you are needing more care, you can find me at Pinnacle Chiropractic and Rehab in West Fargo. My practice focuses on pregnant and postpartum care. And my passion is helping mothers through the motherhood transition. I don’t do big treatment plans; my goal is to provide the best care for each individual mom based on their unique situation.

jenny heidt pinnacleAbout the Author: Dr. Jenny Heidt

Dr. Jenny is fully dedicated to providing chiropractic solutions to address your unique needs during and after pregnancy, whether you are experiencing back pain, neck pain, headaches, or even muscular tightness and tension. She has received training from some of the top chiropractors in their profession in chiropractic adjustments, soft tissue therapies, and rehab.

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Jenny Heidt
Jenny is a chiropractor practicing in West Fargo focusing on moms, from preconception thru the motherhood journey, and is a mama to 2 beautiful girls. As a family we enjoy traveling and spending time trying new restaurants and parks in the area. I also enjoy working out and helping moms find safe and effective ways to get moving.

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