If you’re pregnant, there’s a good chance your back will feel uncomfortable, sore or painful at some point. Back pain is one of the most common discomforts you can have during pregnancy. As your body changes, it’s normal to feel new aches or stiffness, especially in your lower back.
There’s a good chance you can get relief through gentle movement, good habits and knowing when to slow down. Kathleen Curley, MD, an OBGYN with Banner - University Medicine, shared more about the causes of pregnancy-related back pain and safe ways to help manage it.
Why back pain happens during pregnancy
Several normal changes during pregnancy that help your body support your growing baby and prepare for delivery can affect your back:
- You gain weight, typically between 25 and 35 pounds
- Your center of gravity changes
- Your joints become relaxed
- Your abdominal muscles stretch and become less supportive
- Hormones relax the ligaments that support your joints
- Posture changes increase strain on the lower spine
What pregnancy-related back pain usually feels like
“You typically feel back pain in pregnancy in the lower back on both sides of the spine. The pain may radiate down the back of your thighs or into your pelvis,” Dr. Curley said.
Common pregnancy back pain may include:
- A dull ache or stiffness in the lower back
- Pain that gets worse after standing or sitting for long periods
- Discomfort that improves with rest or gentle movement
- Pain that makes it hard to sleep but eases when you change position
If you have pain that is sudden, sharp or accompanied by other symptoms, you should contact a health care provider.
Safe exercises that may help reduce back pain
Gentle movement can help support muscles and reduce stiffness. Always check with your health care provider before starting any new exercises.
- Walking: Short, regular walks help keep your muscles moving without straining your joints.
- Prenatal stretching: Gently stretching your hips, back and legs may lower tension. Move slowly and don’t bounce or force positions.
- Pelvic tilts: This simple movement can help support your lower back and strengthen your core muscles. Lie on your back on the floor with your knees bent. Tighten your abdominal muscles and bend your pelvis up slightly so your back is flat against the floor. Hold for up to 10 seconds. Repeat eight times. Perform three sets several times a week.
- Prenatal yoga, swimming or water exercise: These low-impact options don’t put much pressure on your spine and joints, and they help with flexibility.
Everyday tips to ease back pain
“Even though back pain is common in pregnancy, there are things that you can do to help,” Dr. Curley said. Small daily changes can make a big difference:
- Wear supportive, low-heeled shoes
- Stand tall and avoid slouching
- Use a chair with good lower-back support
- Take breaks to move if you’re sitting or standing for long periods
- Consider using an abdominal band (“belly band”) to help redistribute the belly weight
- Sleep on your side with a pillow between your knees or try pregnancy pillows if you’re uncomfortable at night
- Use Icy-hot and acetaminophen (Tylenol) as needed (they are safe in pregnancy)
- Take warm (not hot) baths to help relax tight muscles
It may help to work with a physical therapist to reduce back pain during pregnancy and after you give birth. “Back pain may get worse with each pregnancy, especially if you don’t strengthen your core and back muscles in between pregnancies. Physical therapy and weightlifting in between pregnancies can set you up for success in your next pregnancy,” Dr. Curley said.
What to avoid
To protect your back during pregnancy:
- Avoid exercises that require lying flat on your back later in pregnancy
- Skip high-impact or twisting movements
- Don’t push through pain, since discomfort is a signal that you should adjust your activities
- Don’t take ibuprofen (Advil, Motrin) unless your provider recommends it
- Avoid bed rest unless your provider says you need it since it can increase muscle pain
When to talk to your health care provider
Contact your provider if:
- Back pain is severe or getting worse
- Pain comes with numbness, weakness or shooting sensations
- You have back pain with fever, chills vaginal bleeding or contractions
- Pain interferes with walking or daily activities
Your provider can help figure out what’s normal and what needs attention.
The bottom line
Back pain during pregnancy is common, but you don’t have to suffer with it. Gentle exercise, good habits and advice from your care team can help you stay comfortable.
If back pain is affecting you during pregnancy, connect with a Banner Health provider who can give you safe options and support throughout your pregnancy.
