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Around 70% of women suffer from back pain during pregnancy.1 If the pregnant woman hasn't experienced back pain before and has it for the first time during pregnancy, it is called pregnancy back pain. This can affect pregnant women’s quality of life and may make pre-motherhood days less enjoyable.
During pregnancy, the ligaments in your body naturally become more flexible and stretch to prepare for labour. This increased flexibility can strain your lower back and pelvis joints, leading to back pain.
This blog delves into more causes of lower back pain during pregnancy and offers tips on how to find relief.
Synopsis
Causes of Back Pain During Pregnancy
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Hormonal Shifts: During pregnancy, your body produces hormones like relaxin that loosen ligaments and joints in the pelvic area to prepare for childbirth. While necessary, these changes can also reduce spinal support, leading to discomfort or instability in the back.
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Shifting Centre of Gravity: As your baby grows, your centre of gravity gradually moves forward. This natural change can throw off your balance and posture, putting extra strain on your lower back.
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Weight Gain: Gaining between 25 and 35 pounds (11 to 15 kilograms) during a healthy pregnancy adds stress to your spine. The added weight from the baby and uterus can press on nerves and blood vessels in your back and pelvis.
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Muscle Separation: The expanding uterus may cause the two large abdominal muscles (rectus abdominis) to separate along the midline. This reduces core strength and can contribute to back pain.
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Postural Changes: As your abdominal muscles stretch and weaken, your back muscles compensate by working harder to support your posture. Daily activities like standing for extended periods or bending over can aggravate the strain.
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Stress and Tension: Emotional stress often settles in vulnerable parts of the body, including the lower back. Stress during pregnancy can cause more muscle tightness or spasms in your back.
How to Relieve Severe Lower Back Pain?
Back pain during pregnancy can be uncomfortable, but it often improves once you understand how to heal lower back pain effectively.
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Keep Moving: Gentle exercise can help strengthen your back and reduce pain. Walking, swimming, or prenatal stretching are all great options. Just be mindful of your limits. Your muscles and joints are more relaxed than usual, so take it easy.
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Support Your Back: A small pillow behind your lower back or a maternity support belt can make a big difference, especially if you are sitting or standing for long periods. Some maternity pants also offer built-in belly support.
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Mind Your Posture: As your bump grows, it is natural to lean back a little, but that can strain your lower back. Try to stand tall, keep your shoulders relaxed, and avoid locking your knees. If you are sitting, choose a supportive chair and keep your feet flat on the floor.
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Lift carefully: When picking something up, bend your knees and squat. Don’t bend at the waist. Keep your back straight and use your legs to lift. Avoid heavy lifting, and ask for help if you need it.
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Wear the Right Shoes: Choose supportive shoes with low heels and good arch support. Avoid high heels or completely flat shoes, as they can throw off your balance and strain your back even more.
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Find Comfortable Sleeping Positions: Try sleeping on your side with your knees bent. A pillow between your legs, under your belly, or behind your back can help you stay comfortable through the night.
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Try Heat, Cold, or Massage: A warm bath, heating pad (on a low setting), or cold pack can help soothe sore muscles. A gentle massage, especially from someone trained in prenatal care, can also relieve tension.
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Take Breaks and Rest: Avoid standing for long periods if you can. Take breaks to sit or lie down, and don’t be afraid to ask for help with tasks. Listening to your body and getting enough rest is just as important as staying active.
When to Seek Treatment?
Back pain is a common part of pregnancy, but sometimes it can signal something more serious. That is why it’s important to pay attention to how you’re feeling and speak to your doctor if something doesn’t seem right.
You should contact your doctor, midwife, or care team if:
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Your back pain is severe, lasts more than two weeks, or gets worse over time
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You fall or experience any kind of injury
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You are in your second or third trimester and feel cramping or pain that comes and goes (which could signal early labour)
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You notice symptoms like vaginal bleeding, fever, pain during urination, or changes in vaginal discharge
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You feel sharp, shooting pain, tingling, or numbness in your legs, buttocks, or feet—this could be a sign of sciatica or nerve compression
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In some cases, back pain can be a symptom of preterm labour or a urinary tract infection, both of which need prompt medical attention.
If needed, your provider might suggest safe treatment options like gentle physiotherapy, stretches, or medications such as acetaminophen. In some hospitals, you may also be referred to an obstetric physiotherapist for personalised support and exercises.
Always check with your healthcare provider before taking any medication during pregnancy, even over-the-counter options.
Conclusion
Back pain during pregnancy is a common concern. It can be caused by various factors such as hormonal changes, weight gains, muscle separation, and more. It is important for pregnant women and their caregivers to be aware of how to heal lower back pain. Getting help early not only helps you feel more comfortable; it also ensures that you and your baby stay safe and healthy. At Manipal Hospitals, Mukundapur, our expert doctors help you manage back pain during pregnancy.
FAQ's
Sleeping on your left side with a pillow between your knees can help ease back pain. If your mattress feels too firm or too soft, a mattress topper may make it more comfortable. Many pregnant women notice increased back pain at night after a long day.
After 20 weeks, it is best to avoid lying flat on your back for long periods. You can still relax in that position by propping yourself up with pillows or placing one behind your back for support.
Yes, the added weight of your growing baby and weakening core muscles can shift your posture and pull your lower spine forward. This extra strain on your back muscles makes injury more likely, especially if you tend to lean back to compensate.
Yes, heating pads are safe for short-term relief. Use them on a low setting for no more than 20 minutes, and avoid falling asleep while using one. Warm water bottles or microwaveable heat packs work too.
If your back pain is severe or lasts longer than two weeks, contact your gynaecologist. It could be a sign of an underlying issue or a pregnancy-related complication.
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