When a woman is pregnant, she may experience pain in various parts of her body. One of the most common complaints is backache, which affects 40% of pregnant women at some point. This pain can vary widely, ranging from a mild, dull ache to sharp or persistent soreness, usually concentrated in the lower back.
The primary cause of backache during pregnancy is the extra weight of the growing fetus pressing on the lower back. As the pregnancy progresses and the baby grows, the lower back muscles struggle to support the increasing weight at the front of the body. While backaches are common, it is important not to ignore them, as they can sometimes signal the onset of labour or indicate other complications that require medical attention.
READ: How to Identify Labour Pain: 14 Signs to Watch For
Back pain during pregnancy is caused by several factors, including:
As the baby grows larger, the abdomen expands and becomes heavier. This added weight causes the spine to curve forward, causing back pain.
During pregnancy, the hormone relaxin is released to help relax the ligaments and joints, allowing the abdomen to stretch as needed. However, this relaxation and stretching of the back ligaments can cause pain and discomfort in the lower back.
As your abdominal muscles stretch and weaken, your posture may suffer. Your back muscles work harder to support the abdomen, causing additional strain. Activities such as standing for long periods or bending over can also trigger back pain in pregnancy.
If the baby’s head is positioned against your tailbone or lower back, it may increase back pain. Additionally, carrying a larger-than-average baby can contribute to more discomfort.
Women who experienced back pain before pregnancy or during a previous pregnancy may be more likely to develop back pain during their current pregnancy.
Now that you know the reasons for back pain during pregnancy, let’s explore several treatment options that can help provide relief:
Fatigue during pregnancy can worsen back pain because it often leads to slumping shoulders and an exaggerated curve of the spine. Many women find relief by consciously maintaining proper posture while standing, sitting, and walking. To correct your posture, try standing tall with your shoulders pulled back. This helps elongate the spine and reduce excessive curvature. Additionally, using a lumbar pillow while sitting can provide extra support to your lower back and help maintain proper alignment.
Resting with your feet elevated can ease pressure on your lower back. Wearing comfortable, low-heeled shoes supports better posture and reduces strain. Also, taking frequent breaks when standing for long periods can help prevent back pain from worsening.
After the first trimester, professional pregnancy massage therapy can offer major relief from back pain. Be sure to seek a qualified massage therapist trained specifically in prenatal techniques to ensure safety and effectiveness.
In addition to these, gentle prenatal exercises and stretches (approved by your doctor) can also help strengthen supporting muscles and improve flexibility, which further reduces discomfort.
Always consult your obstetrician before starting any treatment or exercise regimen to ensure it is safe for you and your baby.
READ: Backache During Pregnancy
While treatment options are available, several effective methods exist to prevent backaches during pregnancy. One of the most common and helpful methods is to reduce the extra burden on your lower back.
Belly straps help redistribute the weight of the fetus across a larger area of the body's muscles. When the back muscles are not strong enough to handle the extra weight of the growing baby, they become strained, leading to lower back pain. The belly strap is worn around the back and under the growing tummy, lifting the body’s weight and distributing it evenly to areas other than the lower back.
Propping up your legs is one of the most effective ways to relieve back pain during 1st trimester and beyond. Elevating your legs reduces the extra pressure placed on the lower back. Propping up your legs for just 15 minutes every hour can also help prevent varicose veins and reduce back pain.
Total body rest plays a key role in maintaining the health of both mother and baby. Taking frequent naps during the day helps renew the body’s resources and relieve back pain. Lying on your right side can prevent additional pressure on the liver and improve circulation throughout the body.
Here are some additional tips to help avoid pregnant women’s back pain:
While back pain is common during pregnancy, it’s important to know when to consult your doctor. You should seek medical help if your back pain is severe, persistent, or accompanied by any of the following symptoms:
These signs could indicate pregnancy complications that require immediate attention. Always trust your instincts and contact your obstetrician if you’re concerned about your symptoms.
Yes, back pain during early pregnancy is common because of weight gain, hormonal changes, and shifts in posture. While it usually begins in the second trimester, some women may feel it as early as the first trimester. If the pain is severe or sudden, consult your doctor.
To help relieve lower back pain during pregnancy, maintain good posture, use belly straps, rest with legs elevated, wear supportive shoes, try gentle prenatal exercises, and get professional massages after the first trimester. Always consult your doctor if pain worsens.
To relieve upper back pain while sleeping during pregnancy, sleep on your side with a pillow between your knees and under your belly for support. Use a firm mattress and try maternity pillows to keep your spine aligned and reduce pressure on your back.
Yes, gas during pregnancy can cause back pain due to pressure and bloating. Drinking water, eating slowly, and gentle movement can help relieve discomfort.
Yes, hormones like relaxin loosen ligaments and joints during pregnancy to prepare for childbirth. This can cause instability and strain in the lower back, leading to back pain.
To support your back when sitting, keep your back straight and use maternity support pillows. Choose a chair with good lumbar support, and avoid sitting for long periods without breaks to reduce strain on your back.
Lift safely during pregnancy by bending your knees and keeping your back straight. Avoid twisting your spine by turning your whole body instead. Lift with your legs, not your back, and avoid heavy objects whenever possible.
Yes, gentle exercise can help relieve backache during pregnancy by strengthening muscles, improving posture, and increasing flexibility. Always choose pregnancy-safe activities and consult your doctor before starting any exercise routine.
Yes, walking is a safe and effective exercise during pregnancy. It helps improve circulation, strengthen muscles, and reduce back pain.
