back pain during pregnancy

How to Relieve Back Pain During Pregnancy

Last Updated on November 16, 2023 by Jasmine KeLa

Discover effective solutions to ease back pain during pregnancy. Learn safe exercises, posture techniques, and essential remedies. Empower yourself to navigate maternity comfortably and confidently. Consult healthcare professionals for personalized guidance on managing pregnancy-related discomfort

Occurrence of back pain during early pregnancy

How to relieve back pain during pregnancy Pregnant women suffer from low back pain during pregnancy. This is because of the growing baby inside the womb that shifts the gravity of the weight putting stress to the back. This manifestation usually occurs during and after the 20th weeks of gestation. The severity of the pain depends on the weight gain by the mother. An obese mother with poor body posture is most likely to suffer from intense back pain during pregnancy. This condition is considered normal and part of the physiologic changes in the body. However, the effect of this bodily discomfort can affect the eating pattern, sleeping pattern, and comfort of the woman.

Common causes of lower back pain during pregnancy

This condition usually begins to manifest if the pelvic region meets the spine area, specifically at the sacroiliac joint. There are several possibilities which make this condition occur to pregnant mothers. The following factors are considered as causes of back pain during pregnancy:back pain during pregnancy

Weight gain

Normally, the pregnant mother gains at least 25 to 35 lbs of weight. As part of the normal and healthy pregnancy, the woman gains 1 pound per week in the third trimester. At this point, the occurrence of backache in pregnancy is highly significant. As the developing fetus grows the uterus also adds pressure into the nerves and blood vessels located at the back and pelvis.
Postural changes
Part of pregnancy is the changes in the center of gravity. During the third trimester, the pregnant mother usually begins to adjust her posture in terms of walking. The pregnant women need to shift the source of support to keep stability while walking to the back. The stress becomes intensified which may result into backache in pregnancy.

Hormonal activity

Another physiologic response of the pregnant mother towards the preparation of delivery is the production of hormone call relaxin. This specific type of hormone is produced by the body that is responsible for permitting the ligaments at the pelvic region to relax and reduce pelvic girdle pain. The joints become loose in order to prepare the pelvic cavity for the delivery of the baby. However, this hormone can cause the ligaments which provide support for the spine to loosen as well. This can lead to backache in pregnancy and instability of body posture.
Separation of muscles
As the uterus expands to accommodate the growing fetus, the two sheets of muscles (recti abdominis muscle) extend from the rib going to the pubic bony structure. The manifestation may result into separation along the center which is known as diastasis recti. The condition can worsen the severity of back pain during pregnancy.
Stress level
Another cause of this condition is due to emotional stress. If the pregnant woman is anxious, the stress and tension intensifies at the back. This can lead to spasms and pain at the back. Several pregnant women may feel back pain if they are stressed out.

Treatment of severe back pain during pregnancy

Since this is a bodily discomfort that can affect the health condition and preparedness of the mother for the upcoming labor and deliver, there are useful treatments that can help them to accommodate the problem. Below are the ways on how to relieve back pain:

Pregnancy Exercises
Pregnant women are advised to have regular exercise that focuses on core strengthening of muscles. This can develop the flexibility of the pelvic muscles. It can ease the stress level from the spine. There are safe pregnancy exercises that are recommended to relieve the back pain. This includes:

Stationary cycling;

Pelvic tilting;
Kegel’s exercises.

However, before doing these activities pregnant mother should understand the proper execution of these pregnancy exercises that can minimize the stress level of their ligaments, joints, bones, and muscles. The reason why they need to follow the proper execution and considerations for taking these exercises is to avoid other injury that can harm their unborn babies. There are specific types of pregnancy exercises which are not advisable for pregnant mothers on how to relieve back pain. This includes:

Push ups;

Sit ups;
Pull ups;

Heat and cold

This method is used for treating upper back pain during pregnancy. Applying of heat and cold to the back pain during pregnancyback is very helpful. However, you need to make sure that you abide with the recommendations of your doctor. Begin the process by placing cold compresses using the ice pack or bag, frozen veggies wrapped in a clean cloth) on to the painful part for at least 20 minutes daily. After 2 to 3 days, use heat compresses by utilizing a heating pad or bottle with hot water covered with thin cloth. Place this at the painful area but make sure not to put it directly to your abdomen.

Improving body posture

Another way on how to relieve back pain is to avoid slouching. This can strain the spine. Instead, you need to maintain and possess appropriate body posture when you sit, sleep, or walk. For instance, when sleeping you need to place a pillow between the knees. This can support your back. If you are sitting, you need to use a rolled-up cloth and place it behind your back. Rest the feet using a pile of books or mini stool and always keep your back straight.


“Throughout pregnancy, the experience of back pain is a common companion for many women. Understanding the reasons behind this discomfort and exploring effective remedies is crucial to ensure a more comfortable and enjoyable journey through this transformative phase of life. Alleviating back pain while pregnant is not just about easing discomfort; it’s about enabling mothers-to-be to embrace this special time with greater ease and joy.

Pregnant women often suffer from low back pain due to the gravitational shift caused by the growing baby in the womb, usually surfacing during and after the 20th week of gestation. This discomfort might intensify based on weight gain and posture, impacting eating and sleeping patterns. However, there are ways to manage and minimize this back pain.

Several factors contribute to back pain during pregnancy, including weight gain, postural changes, hormonal shifts, muscle separation, and stress levels. Such discomfort is a result of the body’s adjustments to accommodate the growing fetus, leading to strain on the back and pelvic regions. However, there are viable solutions available to help ease the burden.

Engaging in pregnancy exercises that focus on core strengthening, such as stationary cycling, walking, and swimming, can significantly reduce discomfort. It’s essential to ensure proper execution to avoid potential harm to both the mother and the unborn child. Additionally, applying heat and cold treatments, maintaining proper body posture, and understanding what exercises to avoid are key strategies to relieve back pain.

Managing pregnancy-related back pain is about finding the balance between comfort and safety. Coping with back discomfort in pregnancy means finding relief through safe and effective methods that don’t pose risks to the well-being of the mother and baby. These remedies are specifically designed to ease lower back pain during gestation without causing any harm.

Remember, it’s crucial to consult with a healthcare professional before trying any new methods or treatments. Always seek their advice for the most suitable remedies tailored to individual needs.

In summary, the journey through pregnancy is an incredible and transformative experience. Easing back pain during this time is fundamental to ensuring a smoother and more enjoyable journey. With dedicated exercises, proper posture, and understanding safe methods, managing pregnancy-related back pain becomes attainable. These solutions not only alleviate discomfort but also empower expecting mothers to embrace this phase with more comfort and confidence.”