Getting Pregnant

Back Pain in Pregnancy: Causes, Relief and Prevention Tips

Around 50-80% of pregnant women experience lower back pain. Learn causes, effective relief strategies, and when to see a doctor for pregnancy back pain.

It is no surprise that most women experience some degree of back pain during pregnancy. However, it does not have to be simply tolerated. Lower back pain in pregnancy can affect your enjoyment of being pregnant and daily activities. The most commonly affected area is the lower back, particularly just above the sacrum. Around 50-80% of pregnant women experience some degree of lower back pain, and it can persist after childbirth for some women.

What Does Lower Back Pain in Pregnancy Feel Like?

Lower back pain is often described as tightness or tenderness in the muscles and tendons supporting the lower back, radiating with movement. It often restricts bending forward. Pregnancy increases the risk because of changes in the mother's centre of gravity - to avoid falling forward, she compensates by leaning backwards, straining the lower back. Pain often worsens in later stages due to baby weight, increased hormone levels, and general weight gain.

Why Is Back Pain So Common During Pregnancy?

Pregnancy hormones, particularly Relaxin, loosen pelvic bones, joints, and tissues to make childbirth easier. This means muscles and tendons of the lower back are not as strong and supportive as usual.

Key Contributing Factors

Centre of gravity shift: The growing belly causes the mother to tilt forward, straining the lower back.
Overall weight gain: Additional pregnancy weight adds stress to the spine and back muscles.
Stress and tension: Increased stress hormones keep muscles permanently tight, creating fatigue and further tension over time.

How to Ease Back Pain During Pregnancy

First, check with your maternity care provider to rule out any underlying cause. Here are proven strategies to manage pregnancy back pain:

Control weight gain: Check your BMI with your provider and aim not to gain more than around 10-12 kgs through your entire pregnancy.
Maintain good posture: Adopt a tall, erect posture when standing, walking, and sitting. Imagine a torch beam shining ahead from your chest.
Relax your shoulders: Hold shoulders back but relaxed. A good supportive bra helps.
Avoid prolonged standing: Do not lock your knees. Keep feet apart for a wider base.
Use a supportive chair: Ensure your computer chair evenly distributes weight. Get up every 30 minutes.
Use a foot stool: Support your feet when sitting at your computer.
Exercise regularly: Walking, swimming, yoga, and aqua-aerobics are excellent. Maintain an exercise programme throughout your pregnancy.
Avoid heavy lifting: Do not bend forward and twist. Squat down using leg muscles instead.
Wear support garments: Pregnancy girdles, recovery shorts, or belly bands can support the baby's weight and improve posture.
Choose low-heeled shoes: Avoid high heels that tilt the pelvis forward. Shoes with good arch support are ideal.
Apply heat or ice packs: These can relieve spinal tension. Check with your provider first.
Take warm baths: Showers with a massaging head can also be useful.
Sleep on your side: Avoid lying flat on your back. Bend your knees and use a pregnancy support pillow. Left side is best for circulation.
Avoid overhead reaching: Use a stable footstool instead of stretching up high.
Try pregnancy massage: Investigate targeted physiotherapy and stretching through a specialist obstetric physiotherapist.
Rest and sleep: When sleeping, your body recovers and replenishes energy stores. Use relaxation techniques.
Check your mattress: If sagging, place a firm board between mattress and bed frame, or get a new one.
Pain medication: Occasionally necessary but always check with your maternity care provider for pregnancy-safe options.

When to Be Concerned About Pregnancy Back Pain

Seek medical advice if you experience any of the following:

Back pain continues despite trying multiple relief strategies.
Increasing levels of pain causing distress.
Other symptoms such as elevated temperature, vaginal bleeding, or feeling you may be in early labour.
Burning or scalding sensation when passing urine.
Regular need for pain medication that is not easing the pain.
Any concern whatsoever about your back pain.

Reference: Hold it Mama - The Pelvic Floor & Core Handbook for Pregnancy Birth & Beyond by Mary O'Dwyer, RedSok Publishing.

Kimberly-Clark India makes no warranties or representations regarding the completeness or accuracy of the information. This information should be used only as a guide and should not be relied upon as a substitute for professional medical or other health professional advice.

FAQs on Back Pain in Pregnancy

Pregnancy hormones, particularly Relaxin, loosen pelvic joints and tissues, reducing lower back support. Changes in the mother's centre of gravity cause her to lean backward, straining the back. Overall weight gain and stress hormones that keep muscles tight also contribute to back pain.

Around 50-80% of pregnant women experience some degree of lower back pain. It can even persist after childbirth for some women. Those who experienced back pain in their first pregnancy have increased risk in subsequent pregnancies.

Maintain good posture, control weight gain to 10-12 kgs, exercise regularly with walking, swimming or yoga, avoid heavy lifting, wear low-heeled supportive shoes, sleep on your side with a pregnancy pillow, apply heat or ice packs, and try pregnancy massage or physiotherapy.

Sleep on your side rather than flat on your back. Bend your knees and use a firm, flat pillow or pregnancy support pillow. Lying on your left side is best for your circulation and blood flow to your baby.

See a doctor if back pain continues despite relief strategies, if pain levels increase and cause distress, if you have symptoms like elevated temperature, vaginal bleeding, or feel you may be in early labour, or if you experience burning when passing urine.

Walking, swimming, yoga, and aqua-aerobics are excellent forms of antenatal exercise for back pain relief. Maintain an exercise programme throughout pregnancy. If any exercise causes discomfort, stop and find an alternative. Some exercises can make pain worse.

Pregnancy girdles, recovery shorts, and belly bands can help support the baby's weight at the front while back panels support the spine and improve posture. Currently there is no research proving belly bands are effective, but some women find them helpful.

Occasionally pain medication is necessary for pregnancy back pain. However, always check with your maternity care provider first to make sure medications are safe during pregnancy. Anti-inflammatory lotions, creams, and gels may also help but require provider approval.