What can I do if my back and pelvic bone hurt?
Pelvic girdle pain is something that many pregnant women will experience at some point in time in their pregnancy. If you have a history of lower-back pain or regularly do work that is strenuous to the back, pelvic girdle pain is more likely to happen. However, even if these do not apply to you, pelvic girdle pain could still occur during pregnancy.
Signs of pelvic girdle pain
There are several signs of pelvic girdle pain, and these usually show late in the pregnancy, in the third trimester. It could be a minor ache in a localized part of your back, or it could be a shooting pain throughout your entire back. This ache or pain could move to just below your belly or in your buttocks. The pain may also feel like it’s moving from one side to another.
Causes of pelvic girdle pain
As your belly grows, it puts more and more pressure on your body. Your muscles, bones and joints have to accomodate the increasing weight of your belly, and this manifests itself into aches and pains, especially where the belly exerts the most direct pressure, which is the pelvic area.
Risks of pelvic girdle pain
Pelvic girdle pain is more uncomfortable than dangerous. While you may feel lots of discomfort, you and your baby are not in any life-threatening danger. You can try the following steps to minimize the pain for a more comfortable pregnancy.
Steps to minimize pelvic girdle pain
At home, you can use a heating pad on areas where it hurts to help alleviate the pain. It may also help to wear an elastic belly belt, which can help support your belly and take away the pressure it exerts on your pelvis. Doing prenatal pelvic floor exercises could also be beneficial to strengthen your pelvis for the extra weight of your growing belly.
You may experience pelvic girdle pain most acutely when sleeping. This is because your body is not moving during sleep, and the belly exerts continuous pressure on the same area you are lying on. You may like to lie on your side with a customized prenatal pillow like the Brest Friend Body pillow between your knees, so that your hips are aligned and less likely to feel acute pressure from your belly.
Sometimes, a prenatal body massage may also soothe the kinks and knots in your muscles to help your body feel more comfortable. Remember to only go for a body massage from a masseur or masseuse trained to work with pregnant women.
As always, if you feel that the pain is too much to bear, do talk to your doctor about how to manage your pain. Your doctor may prescribe pain relievers that are safe for your pregnancy. You might also be referred to a physiotherapist who could work with you on exercises to minimize your pain.