Pregnancy is an exciting time, but it can also come with aches and pains—especially in your back. Nearly 50-70% of pregnant people experience back pain at some point, and as your belly grows, the discomfort can increase.
This guide will help you understand why pregnancy back pain happens and effective ways to relieve it.
Why Does Pregnancy Cause Back Pain?
Several factors contribute to back pain during pregnancy, including:
✅ Weight Gain & Posture Changes
- Your growing belly shifts your center of gravity, causing poor posture.
- The extra weight strains your lower back and spine.
✅ Hormonal Changes
- Relaxin, a pregnancy hormone, loosens joints and ligaments, making your spine less stable.
✅ Muscle Separation (Diastasis Recti)
- As your belly expands, the abdominal muscles stretch and weaken, putting more pressure on your back.
✅ Stress & Tension
- Emotional stress can cause muscle tightness and pain, especially in the upper and lower back.
📖 Experiencing other pregnancy discomforts? Read: Pregnancy Fatigue: Why It Happens & How to Boost Your Energy.
How to Relieve Pregnancy Back Pain
The good news? There are plenty of ways to ease the discomfort!
✅ 1. Improve Your Posture
- Stand tall with your shoulders back and avoid locking your knees.
- Sit with good lumbar support or use a pregnancy pillow.
✅ 2. Use Heat & Cold Therapy
- Apply a warm compress or heating pad (low setting) for 15-20 minutes.
- Use an ice pack to reduce swelling and inflammation.
📖 Need more comfort tips? Read: How to Get Better Sleep During Pregnancy: Tips for Every Trimester.
✅ 3. Try Gentle Stretches & Prenatal Yoga
- Cat-Cow stretch: Eases lower back tension.
- Pelvic tilts: Strengthens core muscles and relieves pain.
- Prenatal yoga: Improves flexibility and relaxation.
📖 Want safe pregnancy workouts? Read: Pregnancy Weight Gain: What’s Normal & How to Stay Healthy.
✅ 4. Wear Supportive Shoes & Gear
- Flat shoes with good arch support reduce strain on your back.
- Consider a pregnancy belly band for extra lower back support.
✅ 5. Sleep in a Better Position
- Side sleeping with a pillow between your knees helps keep your spine aligned.
- Use a pregnancy pillow for added support.
📖 Need better sleep? Read: How to Get Better Sleep During Pregnancy: Tips for Every Trimester.
✅ 6. Get Regular Prenatal Massages
- A certified prenatal massage therapist can release tension and improve circulation.
- Always choose a provider experienced in pregnancy care.
✅ 7. Stay Active
- Walking, swimming, and prenatal strength training help maintain mobility and reduce pain.
📖 Looking for more movement tips? Read: Pelvic Pain During Pregnancy: Causes & Relief Tips.
When to Call Your Doctor About Back Pain
🚨 Some back pain can signal a bigger issue. Call your provider if you experience:
❌ Severe or persistent pain that doesn’t improve with rest
❌ Pain that radiates down one leg (sciatica)
❌ Pain with fever or burning during urination (UTI sign)
❌ Sudden, severe back pain in the third trimester (could indicate preterm labor)
📖 Want to be proactive about pregnancy health? Read: How to Advocate for Yourself in Pregnancy Medical Care.
Final Thoughts
Pregnancy back pain can be frustrating, but there are many ways to find relief. Simple changes like better posture, stretching, and supportive gear can make a huge difference.
📌 Need expert pregnancy support? Birthify offers on-demand, evidence-based pregnancy coaching. Join today!