Women, Low Back Pain, and How to Relieve It All

Nearing the end of this pregnancy, I have experienced some strange adaptations in my body, some anatomical, some superficial, some downright strange (including my vision getting all messed up — I can’t wait to wear contacts again).

One thing I wasn’t anticipating is the level of low back pain I have on at least a weekly basis. Turns out, I’m not alone, it’s estimated that 70% of pregnant women deal with back pain and dysfunctional sacroiliac joint pain.

The sacroiliac joint is where the hip bones (sort of look like ears) meet the triangular-shaped sacrum, and is held together with strong ligaments that are supposed to prevent excessive movement. There are also 35 muscles that attach or originate around there that provide more stability to the hips, legs, and back.

Image from painfreeNYC

During pregnancy, the hormone relaxin will place (usually assymetrical) strain across the joints and can ache in pregnant and postpartum women for up to one year after giving birth. Multiple pregnancies compound the issue.

This isn’t just for pregnant women though, as age-related changes, arthritis, trauma, surgeries, and leg length can call cause this kind of pain.

How to Fix Your Low Back Pain

The first issue with back pain is usually linked to core. Poor posture, weak core, and little to no core activation is the main culprit with back pain. The deep core muscles (especially the transverse abdominus) can increase stiffness and strength in the joints, but is also imperative to maintaining good pain-free posture.

The other and interesting way to treat low back pain is something that will blow your mind — deadlifting! Isn’t it interesting that something people often say hurts their backs actually can fix and heal low back pain? If you experience pain while lifting, obviously something isn’t right, and you shouldn’t continue until you can get someone with biomechanical education to assess your movements.

However, if you are looking to improve your backpain, this study proved that training with free weights can improve, “Postintervention pain, disability and quality of life.”

While this one, reported, “significant within-group improvements in pain intensity, strength, and endurance.”

If you currently have back pain, or have experienced it in the past, you know how miserable it can be. It’s common, but doesn’t need to be. Take care of your body so it will take care of you.


Need more motivation? Here’s how I can help you.

  • Like my Facebook Page HERE to get workout tips, recipes, meal prep ideas, and motivation quotes to help you on this journey. You can even use me as your support buddy!
  • Check out my personalized meal, workout plans, Olympic Lifting Guide, and Pregnancy Guide HERE to help you get started on your journey.

You’ve got this!

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