back pain?

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back pain?

Hi ladies!

Earlier in my pregnancy (10-13 weeks or so) I had this weird lower back pain. I think it's due to my loosening ligaments, but it went away for a few weeks and I hoped that would be the end of it. Instead, it's back this week and even worse!

It's not a muscle pain at all, so stretching doesn't seem to help. It's worst when I walk - so much so that I had to switch to the elliptical a the gym on Monday! Also, if I'm leaning over, it can be painful to straighten, and getting up off the couch can hurt sometimes too.

Has anyone dealt with anything like this? My yoga instructor suggested I get some "body work" done - some kind of chiropractic work. Any suggestions?

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I would agree a chiropractor should help! I had to go all the time when I was pregnant with my son, because of lower back pain.

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It could be the pressure of the baby, getting work done by a chiro may help a little. I knew a lady that had to wear a belly band really early. She worked out a lot before she became pregnant as well!

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How low down your back? Does the pain radiate down the back of the leg or down the side of it? It could be an early occurrence of SI Joint pain brought on by pregnancy- which is common due to hormones relaxing ligaments of the pelvis so it can become more supple for labor as well as a growing uterus causing core muscles/ligaments to overstretch and weaken.

Some symptoms of SI Joint associated pain:
Deep dull ache at back of pelvis that can radiate around the front toward thighs and groin
Pain radiating down the hip and side of the leg- usually one side only. Pain worse when jogging, walking, climbing stairs, getting in and out of chair, twisting or rolling over in bed
Don't sit or stand in one position for too long
Don't cross your legs while seated
Don't stand your weight on one leg

If this sounds like your symptoms, then focus on more core and trunk stability/strengthening exercises at the gym. For yoga- forward bending poses will most likely irritate it (until you can bring more stability) while gentle backbends can help alleviate it. If not pregnant, id recommend backbends while on your belly like cobra, locust and bow because they all strengthen and stabilize effectively. But since you're pregnant work with camel variations and a gentle backbend from standing.
As a longtime yoga practitioner and teacher, I find yoga to be just as or even more therapeutic as chiropractor or physio work. But you will prob find relief from chiro manipulation- just make sure you find one who treats pregnant patients. I just had a prenatal
student (Im also certified in pre/post natal) ask about how to help her SI Joint pain (was so bad she used a wheelchair fir a few months) and these recommendations have helped her.

Hope you find relief soon!

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Bluelotus, I didn't know you were a yoga instructor! So cool. I have gotten so much from my yoga practice in the last year and am loving prenatal yoga. The person my yoga instructor suggested I call does a lot of work with pregnant women so I think I'll call her to see what she suggests. It feels almost like I need to crack my back.

Unfortunately my symptoms don't really match SI joint pain ... nothing in my legs or anything. It's centered right around my low back just above my butt. I'm thinking maybe posterior pelvic pain?

Namaste! Smile

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LURKER

"Ithilien" wrote:

Bluelotus, I didn't know you were a yoga instructor! So cool. I have gotten so much from my yoga practice in the last year and am loving prenatal yoga. The person my yoga instructor suggested I call does a lot of work with pregnant women so I think I'll call her to see what she suggests. It feels almost like I need to crack my back.

Unfortunately my symptoms don't really match SI joint pain ... nothing in my legs or anything. It's centered right around my low back just above my butt. I'm thinking maybe posterior pelvic pain?

Namaste! Smile

kinda sounds like you might have a sacrum imbalance. totally normal during pregnancy. go see a chiro. you won't at all be sorry. my chiro fixes my imbalances in 20 minutes.

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I've had back pain as long as I remember, but I have a genetic condition that causes a pinched nerve in my lower back. It'll spasm out without any warning and literally floor me to where I can't get up. The worst attack I has was in 2005, and I had a more minor one when DD was about 3 months old. I have a major fear that it'll happen while pg or while I'm holding a kid. I know this has nothing to do with what you posted, but I thought I'd share my experience.

I personally hate chiropractors and have never had any positive results from them, but my dad goes all the time and has the same back issues I do. I've never tried it, but I've also heard that accupunture during pregnancy can help with back pain, especially if it's pg related.

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"Ithilien" wrote:

Bluelotus, I didn't know you were a yoga instructor! So cool. I have gotten so much from my yoga practice in the last year and am loving prenatal yoga. The person my yoga instructor suggested I call does a lot of work with pregnant women so I think I'll call her to see what she suggests. It feels almost like I need to crack my back.

Unfortunately my symptoms don't really match SI joint pain ... nothing in my legs or anything. It's centered right around my low back just above my butt. I'm thinking maybe posterior pelvic pain?

Namaste! Smile

Yep! I teach at an amazing studio here in Singapore- we have studios in Singapore, Hong Kong, Taipei and NYC, and thousands of members. I LOVE my job! It's the best thing ever.

Should have said "in some cases" it "can" radiate down the"Side" of the leg but doesn't have to. Just wanted to distinguish between SI joint pain and sciatic nerve pain which can run down the "back" of the leg Smile

SI Joint is the Sacroilliac joint- the place at the back of the pelvis where the pelvis attaches to the sacrum. You can see a left and right dimple on the lower back where the sacrum is.
Posterior Pelvic Pain is just another term for SI Joint pain caused during pregnancy.

In fact as Cannycane suggests a sacrum imbalance, that is what SI Joint pain is. The SI Joint is the joint where the pelvis attaches to both the left side and side of the sacrum (low back right above butt). The ligaments of those joints that attach the pelvis to the sacrum become more supple during pregnancy because of the relaxin hormone so the pelvis can expand for
the growing uterus and eventual labor. But sometimes one side gets overstretched and that causes an imbalance and then pain. That's why strengthening and stabilizing the lower back is important.

Also, SI Joint pain is incredibly common in yoga practitioners because in general the SI joint is quite stiff. But yogis stretch that area regularly in forward, side and back bends so they tend to develop more mobility there. Yogis who become pregnant are at a higher risk for prenatal-induced SI Joint pain because they already have a but mire mobility than the average person.

Honestly, it really does sound like that's what's going on. And yes, a chiro can help manipulate you to create more balance. But since you are a yogi (and go to the gym)
and seem to love your practice you can also help yourself heal during class.

But whatever it turns out to be I hope you get some relief soon!

Nicole

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I get it!! I was confused between sacrum/SI joint and sciatic nerve pain, which I don't think is what's going on. I do think it's SI joint pain now that you've explained it some more.

I did schedule an appointment with someone to do some work on my back - recommended by my yoga instructor and she does a lot of work with pregnant women. I hope it helps because I want to at least continue walking through my pregnancy! Other than that I will try to watch the forward bends in class (is downward dog ok?) and do some more camel variations. For our rest, we often lie back on bolsters/blankets - maybe that would help to do it more at home.

Thanks for the advice ladies! This is helpful.

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"AnnaRO" wrote:

I've had back pain as long as I remember, but I have a genetic condition that causes a pinched nerve in my lower back. It'll spasm out without any warning and literally floor me to where I can't get up. The worst attack I has was in 2005, and I had a more minor one when DD was about 3 months old. I have a major fear that it'll happen while pg or while I'm holding a kid. I know this has nothing to do with what you posted, but I thought I'd share my experience.

I personally hate chiropractors and have never had any positive results from them, but my dad goes all the time and has the same back issues I do. I've never tried it, but I've also heard that accupunture during pregnancy can help with back pain, especially if it's pg related.

Wow- that does sound scary. Have you had any tests done to find out if it can be fixed?

I wanted to second your suggestion fir acupuncture- It does work can provide a lot of relief from pain. Because we lived in Shanghai for 3 years and now Singapore for almost 3 yrs, Ive been doing it on and off for over 5 years. It has helped with- low back pain (caused by deteriorated lumbar discs), insomnia, PMS including horrible cramps, fertility ( a supplement to our 1st round of IVF which produced our 3 triplets), plus morning sickness. Has helped DH with stress, insomnia and
constipation. I am a huge advocate! Accupressure is also very effective in relieving pain. But physical treatment like yoga or chiro adjustments will actually bring back balance to the actual physical
problem where acupuncture will just relieve and unblock the pain that has built up around it.

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Sounds like you have a plan! I def recommend more restorative poses at home with a bolster. That's pretty much my practice these days and it really helps to keep balance and some flexibility since I can't twist and move like pre-pregnancy.

Down dog should be ok as long as it doesn't hurt. Pay extra care to your alignment. After some gentle cat/cow (which can be very therapeutic for SI joint), set up for down dig like this:
Hands underneath shoulders
Wrists parallel to front edge of mat
Fingers separated evenly
Ground down first thru large index knuckle, then thumb knuckle, inner wrist, pinky knuckle and outer wrist, claw mat with tips of fingers
Inner elbows face each other
Walk knees back 4-5 inches behind hips but shoulders stay above wrists
Energetically pull hands toward each other
Keep arms straight but soften heart down between shoulders so the shoulder blades come together on the upper back
Make sure low back is flat, no arch, while pregnant just a slight lift of the belly
Engage pelvic floor, tuck toes
Keep all of that action then push back to DD

-because you're pregnant don't draw the belly in, rather just keep a slight lift of it and support it by keeping the tailbone drawing down and supplement by engaging pelvic floor.

Smile

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I know nothing about this stuff, but wanted to say I really hope you find a solution soon! That sounds miserable!

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Boo Amy that doesn't sound good....hope you get some relief when you have your appt. My hips are lopsided?? When they look at my hips they aren't level. Also if I remember correctly my joints hyperextend but the ligaments are tight....it causes my hips to crack almost daily and is painful if I can't "pop" it. I saw an athletic therapist last year and I think I might call and see if he sees pg people before I get too big b/c it's starting to hurt a bit more than it was.

I also do yoga (Nicole that's cool that you're a teacher, I bet that's really going to help you out as the girls get bigger).
I go to a great studio near my work, instructor is awesome and she's starting to give me alternative pointers. I hope to learn as much as I can over the next few months b/c once winter hits here I doubt I'll be able to make it (15min walk in icy and minus 20C temps just aren't going to happen). I'm hoping to add some at home workouts so when I'm done there it's an easy transition and I keep it up.

jhj
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Doesn't really count, but I have a fun book called the ABC Yoga for Kids which just changes all the real yoga poses (and adds some funny ones since I'm pretty sure there isn't a pose where you stand with your arms in an X above your head) into poses for the letter of the alphabet. For example for A there is Airplane, Alligator, for B it is Bird, Boat, Bridge and Butterfly. Been doing it with my 4 when things are getting crazy and it is fun to watch them try to imitate the pictures in the book or me and neat to watch them learn to control different parts of their bodies in ways that they don't use everyday!
I've never done real yoga, but hope it really helps your lower back!

Heather

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"LJB07" wrote:

Boo Amy that doesn't sound good....hope you get some relief when you have your appt. My hips are lopsided?? When they look at my hips they aren't level. Also if I remember correctly my joints hyperextend but the ligaments are tight....it causes my hips to crack almost daily and is painful if I can't "pop" it. I saw an athletic therapist last year and I think I might call and see if he sees pg people before I get too big b/c it's starting to hurt a bit more than it was.

I also do yoga (Nicole that's cool that you're a teacher, I bet that's really going to help you out as the girls get bigger).
I go to a great studio near my work, instructor is awesome and she's starting to give me alternative pointers. I hope to learn as much as I can over the next few months b/c once winter hits here I doubt I'll be able to make it (15min walk in icy and minus 20C temps just aren't going to happen). I'm hoping to add some at home workouts so when I'm done there it's an easy transition and I keep it up.

Well I'll be in some type of home/bed rest soon enough and will be missing my students and classes so if you ever have any questions or want help putting together a home practice don't hesitate to ask! I could talk yoga all day Wink

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Thanks for all the advice and support, ladies! I went to see someone on Friday to do some balancing work on my hips - they were totally out of alignment. I don't know exactly what she did (it felt like a cross between a massage and some physical therapy) but I am feeling so much better. She also gave me three poses to do regularly to stretch my glutes and IT band, and that's helped as well. What a difference! I'm not completely pain-free, but it's SO much better. I hope I'll be able to make it through a treadmill workout now!