Back Pain In Pregnancy: Causes, Tips & Remedies

Is your back feeling sore or strained during pregnancy? It’s a common experience for many expectant mothers as your body adjusts to support your baby. Shifting posture, hormonal changes, and added weight can all contribute to back discomfort. The positive news is that there are gentle, effective ways to ease the pain and support your wellbeing. With the right approach, you can stay comfortable and active throughout your pregnancy. 

This blog will help you understand the causes and discover simple tips to manage back pain during early pregnancy with confidence.

Why Does My Back Hurt During Pregnancy?

Feeling discomfort in your back while pregnant can be unsettling, especially when you're unsure why it’s happening. As your baby grows, your body goes through many changes, and one common effect is back pain during pregnancy.

Your posture shifts, muscles stretch, and hormones relax your joints to prepare for birth. All of these places put pressure on your spine and surrounding muscles, often leading to discomfort. 

While back pain during pregnancy first trimester is a normal part of pregnancy, understanding the cause helps you feel more in control and less anxious. With the right care, women can manage this pain well and stay comfortable throughout their pregnancy.

Types of Back Pain in Pregnancy

Most women experience some form of back pain during pregnancy, but the intensity, location, and triggers can vary. Recognising the type of pain you’re feeling helps you manage it more effectively.

Here are the common types:

Lumbar Back Pain

This type affects the lower spine and is similar to what many experience before pregnancy. It’s located above the waist and tends to get worse with long periods of standing, sitting, or repetitive movements.

Symptoms:

• Pain in the centre of your lower back
• May radiate into your legs
• Worsens with activity or posture changes

Pelvic Girdle Pain (PGP)

Often mistaken for standard back pain, PGP occurs due to changes in the pelvic joints. It can feel more intense and may spread to the buttocks, thighs, or even the hips.

Symptoms:

• Pain across one or both sides of the lower back
• Clicking or grinding in the pelvis
• Difficulty climbing stairs or turning in bed

Sciatica

While rare in pregnancy, some women experience sciatica, which happens when the growing uterus puts pressure on the sciatic nerve.

Symptoms:

• Sharp, shooting pain from the lower back into the leg
• Tingling or numbness down one side
• Trouble walking or standing

Upper Back Pain

This is less common, but notable upper back pain during early pregnancy can happen due to posture changes and breast enlargement. It tends to affect women in later pregnancy stages.

Symptoms:

• Stiffness or aching between the shoulder blades
• Muscle tension from prolonged sitting or standing

Round Ligament Pain

Though technically not back pain, it’s often mistaken as such. This sharp, sudden pain in the lower belly or groin area is caused by stretching ligaments supporting your uterus.

Being aware of these types helps you explain your symptoms clearly to your healthcare provider and explore appropriate remedies.

Causes of Back Pain in Pregnant Women

Understanding the reasons behind back pain in pregnancy can help you feel more confident in managing it. These causes are common and usually not a sign of anything serious.

Here are some typical triggers:

• Weight gain: As your baby grows, the added weight puts more pressure on your spine, causing back pain during pregnancy's first trimester. This leads to strain in the lower back and muscles, especially if your posture changes.
• Postural changes: Your body adjusts its centre of gravity to accommodate your growing bump. This change may cause you to lean back more than usual, which can stress the back muscles.
• Hormonal changes: Pregnancy releases a hormone called relaxin. It loosens ligaments and joints to prepare for childbirth, but it also makes your spine less stable, which can lead to back pain during pregnancy.
• Muscle separation: As your uterus expands, the abdominal muscles stretch and may separate (a condition called diastasis recti). This weakens your core and makes it harder to support your back.
• Stress and tension: Pregnancy can be an emotional time. Stress and anxiety often cause muscle tension, particularly in the shoulders and lower back, contributing to discomfort.
• Sedentary lifestyle: If you’re sitting or lying down for long periods, your back muscles may become stiff and sore. Regular movement helps keep muscles strong and flexible.
• Wearing unsupportive footwear: Flat or unsupportive shoes may cause poor posture or uneven weight distribution, which can trigger lower back pain during pregnancy.
• Sleeping position: Lying on your back or a soft mattress can put pressure on your spine. As your pregnancy progresses, side-sleeping is usually more comfortable.
• Lifting improperly: Picking up heavy objects or bending incorrectly can strain your back. Always bend at the knees and lift with care.
• Previous back issues: If you had back problems before pregnancy, they might become more noticeable now due to extra pressure on the spine and pelvic area.

Recognising the cause helps you make small, practical changes that can relieve discomfort and protect your back.

Treatments for Back Pain in Pregnancy

Dealing with back pain during pregnancy can be frustrating, but the good news is that there are many safe and effective treatments to help ease your symptoms. Whether you’re in your first trimester or nearing your due date, these remedies can support your comfort and mobility.

Exercise regularly: Gentle physical activity strengthens the muscles that support your back and improves posture.

• Try walking, swimming, or pregnancy yoga.
• Pelvic tilts and stretches can help relieve tension.
• Always get approval from your midwife or doctor before starting any new routine.

Improve your posture: Standing and sitting properly can reduce strain on your spine.

• Keep your back straight and shoulders relaxed.
• Use a cushion behind your lower back when sitting.
• Avoid slouching, especially when working at a desk.

Use supportive footwear: Choose shoes with good arch support and avoid high heels or flat soles. Supportive footwear helps with alignment and reduces lower back pain during pregnancy.

Apply warm or cold Packs: Using a warm compress or ice pack on the sore area can relieve tight muscles and inflammation. Use each for 15–20 minutes and avoid applying heat directly to your bump.

Pregnancy massage: A professional massage therapist trained in prenatal care can help relieve tension in your back, shoulders, and hips. Massage also reduces stress and promotes relaxation.

Try a maternity support belt: These belts support your belly and take pressure off your lower back. They're especially helpful during walking or standing for long periods.

Sleep on your side: Sleeping on your left side with a pillow between your knees can reduce spinal pressure and improve circulation. A pregnancy pillow may also support your bump and back.

Practise relaxation techniques: Breathing exercises, meditation, or guided imagery can ease stress-related back pain in pregnancy.

Stay hydrated and eat well: Proper hydration keeps muscles flexible. A balanced diet with calcium and magnesium supports bone and muscle health.

Physiotherapy: A physiotherapist can guide you through tailored stretches, exercises, and postural adjustments. They can also teach safe ways to move, lift, and rest.

Acupuncture: Some women find relief with acupuncture, which targets specific pressure points. Make sure to choose a qualified practitioner experienced with pregnancy.

Avoid heavy lifting: If possible, avoid lifting heavy objects. If you must lift something, squat down, keep your back straight, and use your legs to rise.

Consult your midwife or GP: Always speak to your healthcare provider if the pain feels severe, gets worse, or affects your daily life. They might suggest further assessments or specialist referrals.

Conclusion

Managing back pain during pregnancy is possible with the right care, awareness, and support. Whether you're facing back pain during early pregnancy or dealing with back pain during pregnancy's first trimester, understanding the cause can make a big difference. If you're unsure about your symptoms or want personalised health insights, consider getting tested. 

Trusted by doctors and backed by over 40 years of expertise, Metropolis Healthcare offers reliable diagnostic services and home sample collection—making it easier for you to prioritise your well-being during pregnancy.

Also Read: Early Symptoms of Pregnancy And When To Get Tested

FAQs

Does the baby’s position cause back pain?

Yes, the baby's position can put pressure on nerves and muscles, leading to discomfort or back pain during different pregnancy stages.

Is it safe to use a heating pad on your back during pregnancy?

Yes, using a warm (not hot) heating pad briefly is generally safe and can help ease mild back pain during pregnancy.

What’s the best way to sleep during pregnancy if you have back pain?

Sleep on your side with a pillow between your knees and under your bump for better support and reduced back strain.

Why does my back hurt when I sleep pregnant?

Hormonal changes, posture shifts, and added weight may cause strain on your back muscles and joints while sleeping during pregnancy.

How to relieve lower back pain?

Gentle stretching, proper posture, supportive footwear, and applying heat or cold can help reduce lower back pain during pregnancy effectively.

How to relieve back pain in 5 minutes?

Do a gentle pelvic tilt stretch, apply a warm compress, and adjust your posture to relieve mild back pain during pregnancy quickly.