How to Relieve Back Pain During Pregnancy: 8 Expert Tips
Back pain is common during pregnancy but can be reduced
Back pain is common during pregnancy but can be reduced
Back pain is common during pregnancy, especially in the second and third trimesters. Research shows that up to 70% of pregnant women feel some pain, especially in the lower back.
While back pain is normal as your body gets ready for childbirth, it doesn’t have to stop you from living your life or being active.
There are many ways to ease back pain and improve your comfort during pregnancy. You can try tips for good posture, gentle movements, supportive gear and physical therapy.
“Many pregnant women can ease their back pain through postural awareness and exercises that relieve back strain,” says Rebeca Sandoval, MD, an OB-GYN at Scripps Clinic Hillcrest. “But if your back pain persists, seek medical attention. Your doctor can help determine the cause of your pain and ways to address it.”
Consult with your doctor before starting any new medications, exercises or treatments for pregnancy-related discomfort, Dr. Sandoval says. This is very important if you have symptoms like vaginal bleeding or severe cramping.
What causes back pain during pregnancy?
Pregnancy-related back pain often comes from hormonal changes, weight gain and changes in posture.
- Hormonal changes make ligaments looser, especially in the pelvic area, to get ready for childbirth. While this is necessary, it can cause joint instability and lead to back pain.
- Weight gain, typically 25 to 35 pounds, increases the load on your spine and pelvic joints.
- Your growing uterus changes your center of gravity. This shifts your posture forward and puts stress on your back.
Tips to prevent and ease back pain during pregnancy
1. Exercise safely and consistently
Regular exercise can make your back and leg muscles stronger, which can help you be more flexible and improve your posture. Try gentle exercises that make you feel comfortable.
“Safe exercises for most pregnant women include walking, swimming and stationary cycling. Your doctor or physical therapist can recommend exercises to strengthen your back and abdomen,” Dr. Sandoval says.
Physical therapy programs aim to improve poor posture. They also help improve range of motion, flexibility and muscle strength.
2. Try complementary therapies
Along with regular care, many women find relief from holistic methods, including:
- Prenatal massage therapy
- Acupuncture
- Chiropractor care from a pregnancy specialist
- Osteopathic manipulative treatment
- Meditation and deep breathing exercises
Always check with your doctor to make sure these options are safe for your stage of pregnancy.
3. Sleep on your side with support
Getting good sleep during pregnancy is very important. Your sleep position can help with back pain. Experts suggest sleeping on your side, especially the left side. This can improve blood flow and lessen pressure on your spine.
Use body pillows to give support where you need it most. For example:
- Putting a pillow between your knees helps keep your hips aligned. This also reduces strain on your lower back.
- Putting a small pillow under your belly can help support your growing abdomen. It can also stop your spine from twisting.
- If you have heartburn or trouble breathing, use an extra pillow or wedge to raise your upper body. This position can help you breathe better. It can also reduce reflux symptoms at night, making it easier to sleep.
4. Use proper lifting techniques
Don’t lift too much weight. If it’s heavy, ask for help.
If you must lift something:
- Squat down, bend your knees and keep your body straight
- Lift with your legs not your back
- Hold items close to your body to reduce strain
5. Choose supportive footwear
Wearing the right shoes is important for your back. Choose shoes that offer comfort and support. Look for low-heeled shoes with strong arch support.
Also:
- Avoid flat shoes without cushioning
- Use orthotic inserts if recommended by your provider
- Stay away from high heels
6. Wear a maternity support belt
A support belt can help reduce pressure on your lower back and abdomen. It spreads weight evenly, which eases stress on tired muscles. Wearing one while walking or standing for a long time can make you feel better all day.
Also try:
- Chairs with lumbar support
- A small cushion behind your lower back when sitting
7. Improve your posture
Practicing good posture is more than just standing up straight. It means training your body to hold positions that ease tension.
- Avoid sitting or standing for long periods
- Avoid crossing your legs when you sit
- If you need to stand for a long time, rest one foot on a low stool
8. Apply heat or cold packs
Using hot and cold therapy can help relieve pain. A heating pad can ease muscle stiffness and increase blood flow. Cold packs can numb sharp pain and reduce swelling.
Always put a towel between the hot or cold pack and your skin. Check your skin for irritation and limit use to 20 minutes.
When to call your doctor
Most back pain goes away on its own after you give birth. Watch for signs that need a doctor’s help. Call your doctor if you have:
- Persistent pain lasting more than two weeks
- Pain that interferes with daily activities or sleep
- Numbness, tingling or radiating pain in your legs
- Back pain accompanied by vaginal bleeding, fever or unusual symptoms
Your doctor can check for serious problems. They may suggest physical therapy, medications or other treatments that fit your needs.
“Back pain is common during pregnancy, but it doesn’t have to spoil your experience,” Dr. Sandoval says. “With support from your care team, you can manage the pain and not let it get in the way of a safe delivery and experience.”