Back pain at 35 weeks

[Cookie2810]

Hi all, I'm almost 36 weeks pregnant and have been struggling with back pain in middle left area of my back. I have seen a physio and mentioned it as I also have pelvic girdle pain. I've been given some exercises (which I've been doing before anyway) but ultimately they said it'll just get worse up until the birth!! Midwife doesn't offer much help either. Just said it's a pregnancy symptom.

Am finding it so hard trying to sleep on my left side. Feels like my back is being crushed and it causes more pain. Feel like the only answer is to lay flat on my back but of course we're not advised to do that!!

Just wondered if anyone had any tips or advice as I'm now finding these last few weeks very painful and struggling a lot.

[LB1234]

Hi there, I had quite a lot of back pain through second trimester which thankfully seemed to ease when I got onto the third. Regular baths helped, I'd have 3-4 a week, sitting on a ball rather than chair and maybe get a pregnancy massage? I've also been doing pilates although sounds like you are covered on the exercise front.

[Cookie2810 in reply to LB1234]

Thanks, pregnancy massage isn't something I've tried so I'll look into that.

[Pnw2020]

Hi. You could lie on your back if inclined up slightly. I think the evidence is mixed about sleeping positions. You can definitely lie on either side. Try a pillow between your knees. Try a gentle massage with tiger balm etc. Also really recommend spikey balls for gluteal release or even thoracic release and the thoracic spine also gets stiff with pregnancy.

As mentioned above lots of pelvic tilts / rotation while sitting on the gym ball.

Could also try water based exercise.

Try a pelvic girdle belt such as Serola.

From my own experience some days I think the things I do help and others they don’t but stick with it. You will have good and bad days. Important to pace your activity. Are you still working?

Good luck with the rest of your pregnancy.

[Cookie2810 in reply to Pnw2020]

Thank you. Tried on my side with the pillow between my legs but my back still hurts a lot. Slept last night on my back with pillows propping me up and I slept much better. You're certainly right about good and bad days!

Still working yes but been working at home and switching between an exercise ball and chair. Got a support belt arriving today.

Thank you!

[Purpledoggy]

In theory, (this is according to my midwife) as long as you aren't getting any lightheadedness then the position you are in is OK, as it's the squishing of blood vessels lying on your back that is the problem. So, you could lie on your back but either propped up with pillows (so your upper body is not totally flat) or on your back with a pillow under one bumcheek so your pelvis is tilted slightly. I did both of these during pregnancy to help with hip pain, which was a real issue lying on my side, and on occasion I could feel lightheaded quickly and knew I was not in the right position. xx

[Cookie2810 in reply to Purpledoggy]

Thank you! I haven't felt lightheaded, no. Last night I decided to just lay on my back and prop myself up with pillows and I got a much better night's sleep!