How To Reduce Back Pain During Pregnancy?
Discover safe and effective ways to relieve back pain during pregnancy. Learn about exercises, posture tips, and treatments that can provide comfort and support.
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Last updated on 3rd Jul, 2025
When a woman becomes pregnant, it is the start of a new and exciting journey. Many first-time pregnant women are not aware of the pains and aches as the baby grows. As a woman’s belly grows during pregnancy, the strain on her back increases. It leads to discomfort and, in many cases, acute back pain. However, with the proper guidance, exercise, diet, and mindset, it is possible to manage the pain during the nine months.
Understanding Back Pain During Pregnancy
Back pain is a common source of discomfort, and most women suffer varying degrees of aches in their lower back during pregnancy. The pain gradually intensifies during the third trimester and can interfere with sleep routines and even disrupt daily activities.
1. Common Causes of Pregnancy-related Back Pain
Some common causes of back pain in pregnant women are:
Hormonal changes: A pregnant woman’s body undergoes many hormonal changes the moment the sperm fuses with the ovum. Some of these hormones can cause the ligaments in the spine to become loose, leading to back pain and discomfort.
Posture changes: Most women have to change their sleeping, standing, and sitting postures during pregnancy. Add to that an increase in weight, which can lead to a gradual increase in back pain.
Muscle separation: The two parallel muscle sheets running from the ribcage to the pubic bone may separate due to uterine expansion. The tear in the muscles is a root cause of chronic back pain in several pregnant women.
Stress: Apart from physical stress, pregnant women are also prone to mental and emotional stress. It can cause the body to spasm and leads to mild to moderate back pain, which can further add to the stress.
2. Impact of Pregnancy on the Spine and Posture
Pregnancy hormone relaxin can alter the spine’s stability by causing the ligaments and bones to become loose.
Foetal development causes a shift in the centre of gravity. This can put increased strain and pressure on the spine and the adjoining blood vessels and nerves.
The spinal curvature and alignment also change due to postural modifications during pregnancy.
Risk Factors for Back Pain in Pregnancy
The female body undergoes physical and hormonal changes during pregnancy. While most of these changes help keep the body and foetus healthy, some worsen back pain during the end of the second trimester.
Weight gain and distribution changes
Pregnant women gain weight gradually and regularly. Since the spine has to support the increased body weight, it starts aching. Also, the baby’s weight strains the pelvic nerves and blood vessels due to the shift in the centre of gravity.
Hormonal changes and ligament laxity
As mentioned above, the body secretes Relaxin hormone during pregnancy to prepare uterine muscles for childbirth. It also causes loosening of the ligaments and bones in the spine and pelvic region, leading to occasional back pain.
Previous history of back pain
A pregnant woman with a previous history of back pain due to past trauma or underlying health condition, may worsen during the third trimester.
Prevention Strategies
Back pain causes severe discomfort and can lead to sleep disruption, creating problems in performing the daily chores. Here are a few preventive strategies pregnant women can adopt to battle back pain:
Importance of prenatal exercises and stretching
Prenatal exercises and stretching improve the spine and pelvic region's mobility and flexibility. These can help alleviate the back pain during pregnancy.
Maintaining proper posture
Maintaining a proper posture in pregnancy is essential, especially during the second and third trimesters. For instance, squatting is recommended for picking up something from the ground rather than bending it. Sleeping on the back should be restricted strictly during pregnancy.
Use of supportive footwear and maternity belts
High heels and shoes are not recommended as they are unable to provide adequate support and can potentially add to the back pain. Wearing comfortable footwear supporting arches and soles that distribute the body weight evenly in the pelvic region is a good option. Also, maternity belts can help limit any sudden movement and alleviate the back pain.
Safe exercises and stretches
Gynaecologists and obstetricians always recommend prenatal exercises and stretching to increase the body’s flexibility and mobility. They also help reduce the strain on the pelvic nerves and blood vessels, alleviating back pain.
Some of the recommended exercises for pregnant women to reduce back pain are:
Walking
Water exercises
Elliptical exercises
Pilates
Yoga
Stretches can contribute to easing discomfort and reducing back pain during pregnancy. For example:
Low back stretches
Backward stretches
Standing pelvic tilt
Torso rotation
Most gynaecologists recommend women use a fitness ball for stretches during their third trimester. It can increase mobility and help prevent sudden injuries to the spine and the pelvic muscles.
Pain Management Techniques
Sometimes, back pain can worsen during pregnancy, even after practising prenatal exercises and stretches regularly.
Heat therapy and cold compress
If the pain in the pelvic region and the spine has worsened, cold compression should be applied to the affected areas. Heat therapy can also be helpful, depending on whether it’s a muscle spasm or aches due to strain on the bones and the ligaments.
Prenatal massage and chiropractic care
Increased body weight and postural changes during pregnancy strain the nerves and blood vessels in the pelvic region. Prenatal massage can help relax and improve the blood circulation. Chiropractic care can also reduce back pain and provide comfort to pregnant women.
Safe use of pain relievers
Pain relievers should be used during pregnancy after consulting a gynaecologist or obstetrician. They will prescribe the safe dosage of the pain medicines so that foetal health is not compromised.
When to Seek Medical Attention?
Although back pain is common in pregnancies, always discuss it with the doctor during the scheduled visits. Severe cases will require immediate medical attention.
Recognizing severe back pain and its causes:
The back pain worsens with slight changes in the body posture.
Sudden outburst of pain in the pelvic region with high intensity.
Rhythmic cramps in the lower back region will require medical intervention.
A professional medical assessment is required if:
Back pain persists for more than 2 weeks even after taking pain relieving medicines.
Difficulty or pain during urination accompanied by muscle cramps in the lower abdomen.
Tingling sensation in the lower limbs.
Occasional cramps in the pelvic region that intensify suddenly.
Lifestyle Modifications for Comfort
A few lifestyle changes can help with comfort and relaxation from the back pain.
Sleep positions and supportive bedding
Changing sleep positions will reduce strain on the pelvic muscles and the surrounding blood vessels. For instance, sleeping on the side will put less pressure on the spinal arch, thereby reducing the aches. Also, sleeping on supportive bedding with appropriate padding in the internal layers is essential.
Daily activities and ergonomics
Ergonomic chairs should be used while sitting as these will support the spinal curvature. Also, bending over should be restricted to a minimum as that can intensify the back pain. Mopping floors or cleaning surfaces should be done while standing and using long poles to avoid excessive strain on the spine.
Integrating Mindfulness and Relaxation
Pregnant women should practice relaxation exercises and mindfulness. These will reduce emotional stress, offer comfort, and help alleviate the discomfort caused by back pain.
Benefits of meditation and deep breathing
Meditation helps manage emotional stress and anxiety.
Deep breathing will improve blood circulation throughout the body.
These can also help with body aches, especially back pain during pregnancy.
Yoga helps increase the body’s flexibility and mobility during pregnancy. It can alleviate the pain in the pelvic region and provide more comfort to women during their second and third trimesters.
Conclusion
Back pain is primarily unavoidable during pregnancies. Hence, doctors recommend practising prenatal exercises and stretching to reduce discomfort and increase the muscles’ flexibility. Heat therapy, cold compression, and chiropractic care can also help alleviate the aches in the pelvic region. However, if the pain intensifies and persists for weeks, seeking medical attention is always recommended.
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