How To Manage Your Back Pain During Pregnancy?

Pregnancy is the most amazing feeling women go through. For one thing, you're becoming a completely different person nurturing a life and the other you've also discovered aches and pains you didn't know were possible. Sometimes, it’s a great pleasure to discover the new changes but sometimes it can be very painful. One of the most common experiences these days is the back pain which majority of pregnenat women experience.

Causes of Back Pain in Pregnant Women

Back pain in pregnancy usually occurs where the pelvis joins the spine, at the sacroiliac joint. Backache or back pain is relatively general during pregnancy, especially in the early stages. The ligaments in the body soften and stretch naturally during pregnancy to prepare you for labour. This can put a strain on your lower back and pelvic joints, resulting in back pain.

Weight gain

Women gain a lot of weight during pregnancy. The spine has to support the weight which will result in lower back pain. The weight of the growing baby and uterus also puts pressure on the blood vessels and nerves in the pelvis and back.

Hormone changes

Progesterone levels in the body rise dramatically throughout the first trimester. High amounts of this hormone relax the muscles and ligaments surrounding the pelvis, affecting joint stability and alignment.


Many people view pregnancy as a life-changing experience but this also brings with it new causes of stress. This stress has an impact on more than just a person's mood or psychological state. During stressful times of the pregnancy, you may feel an increase in back pain

Muscle separation

As the uterus expands, two parallel sheets of muscles that run from the rib cage to the pubic bone, may separate along the centre seam. Back pain may become worse as a result of this separation.

Remedies for Pregnancy Back Pain


Muscles are strengthened and flexibility is increased with regular exercise. This can help to relieve stress on the spine. Exercises to strengthen the back and abdomen can be recommended by the doctor or physical therapist.

Practice good posture

The centre of gravity slips forward as the baby grows. You may compensate by leaning back to avoid falling forward, which can strain the muscles in the lower back and contribute to back pain during pregnancy.

Practice Prenatal Yoga

Prenatal yoga is a preferred choice among pregnant women whose backs, muscles, joints, and nerves are hurting under the weight of pregnancy.

Get a Prenatal Massage

When back discomfort is severe, a skilled prenatal massage therapist can provide immediate relief, especially if the cause is muscular clenching. Regular prenatal massage can help alleviate depression and anxiety in pregnancy.

Relax With Meditation

Prenatal Meditation is a practice that may be practised at any time and in any location. One method is to simply sit or lie down in a quiet spot and concentrate on breathing slowly and deeply.


Stretching on a regular basis can help to loosen and strengthen the muscles in the back by reducing back discomfort and preventing it in the future.

Some common tips to prevent Back pain

  • Bend your and keep the back straight when you lift and pick something up from the floor.
  • Try to avoid lifting heavy objects
  • Wear flat shoes to distribute the weight
  • Keep the back straight and well supported while sitting.
  • Get enough rest
  • For gentle support, sleep on your side, not your back, with pillows tucked behind your belly and between your knees.

When to see a doctor?

Back pain is a common side effect of pregnancy. However, it might be a warning of more serious issues, such as preterm delivery or a urinary tract infection
If you have back discomfort while pregnant, call the doctor if you have any of the following symptoms:

  • Severe pain
  • Pain that lasts more than 2 weeks
  • Cramps that occur at regular intervals and gradually intensify
  • Difficulty or pain when urinating
  • Tingling sensation in the limbs
  • Vaginal bleeding
  • Irregular vaginal discharge
  • Fever

Back pain is a common side effect of pregnancy for most women. It is frequently connected to an increase in hormones and stress during the first trimester. If you've had back pain before getting pregnant or if you're overweight, you're more likely to experience it during your pregnancy.

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Frequently Asked Questions

1. When should I worry about back pain in pregnancy?

If you have back pain during pregnancy, consult the doctor if you have any of the following symptoms: extreme discomfort, pain that persists for more than two weeks, cramps at regular intervals and gradually intensify.

2. Is it normal to have back pain every day during pregnancy?

Back pain is common during pregnancy and it should be expected to some degree by most women. The symptoms may be experienced during any point of your pregnancy.

3. Can a baby’s move cause back pain?

The position of the baby within the pelvis is thought to be the cause of back pain. There are numerous positions in which you might try to alleviate the pain. These positions may also allow the baby to shift into a more favourable delivery position.

4. Can I use a heating pad on my back while pregnant?

It's fine to use a heating pad to relieve aches and pains in the back, hips, and joints caused by pregnancy. But, do not use it for more than 20 minutes.