Back Pain In Pregnancy: Causes and Relief Tips

It is excellent news that a baby is developing, but a developing and growing baby can be rough on your back. Usually, in the second half of their pregnancies, most women experience back pain. This is happening because the muscles are getting strained.

Riddhi Roy
Updated:30 Sept 2024, 8:40 pm
Pregatips
Fortunately, it is widespread and you can get relief from it. Here are some of the most common causes of the back pain you are experiencing.Pregnancy back pain typically occurs where the spine meets the pelvic bone at the sacroiliac joint. Let us try to understand some common causes of back pain during pregnancy.

Causes of Back Pain During Pregnancy:

  • Posture changes: Pregnancy shifts the centre of your gravity, as a result of this you may end up adjusting your posture and the way you walk without even noticing that you are doing so. This may result in back pain or cause a strain.
  • Weight gain: Women typically gain anywhere between 25 to 35 pounds in a healthy pregnancy. As a result of this, the spine has to suddenly support extra weight. This causes lower back pain. The added weight of a growing baby also puts pressure on the nerves and blood vessels in the back and the pelvis.
  • Hormonal changes: During pregnancy, your body produces a hormone called relaxin, which causes the muscles and ligaments in the pelvic area to relax. The joints become looser to prepare for the birth process. This same hormone can cause the ligaments near the spine to loosen, hence leading to increased back pain and an instability in posture.
  • Stress: Emotional stress can cause muscle tension in the back. Which can be felt in the form of muscle spasms or muscle strain in the back. During stressful periods of your pregnancy, you may notice the pain getting worse.
  • Muscle separation: Two parallel sheets of muscles running from the rib cage to the pubic bone called the rectus abdominis muscles separate along the centre seam. This separation may cause your back pain to worsen
  • Lack of exercise: If you don’t exercise regularly while you are pregnant, your back muscles become weaker. To make sure you feel minimal pain, add regular exercise to your daily routine. Any kind of pregnancy-safe exercise will work, like walking or prenatal yoga.
  • Inadequate support: During pregnancy, getting adequate back support is very important. While sitting, keep your back straight and well-supported. Additionally, you should invest in a good pregnancy support pillow and a pregnancy belt to provide you with more back support.
  • Sleeping positions: Sleeping on your side during pregnancy can help relieve back pain. Use a pregnancy pillow for added support.
  • Previous back issues: If you have a history of previous back issues, they will most likely intensify while you are pregnant. Consult with your doctor to seek out remedies or medications to ease your pain.
  • Sciatica: Sciatica can feel like shooting pain across the legs and buttocks. This affects the sciatic nerve found along the spine. This is common and requires you to rest for it to heal. You may also get relief from taking a hot shower or using a heating pad.
  • Multiple Pregnancies: It is more common to suffer from back pain and sciatica in cases of multiple pregnancies, however, this is not dangerous and can be managed at home.
The good news here is that unless you already had chronic back pain before you got pregnant, your back ache will go away after you have given birth. Even better news is that there are ways to treat or manage this back pain during pregnancy as well.

Tips to Reduce Back Pain Caused During Pregnancy

  • Exercise: Exercising regularly can strengthen your muscles and boost flexibility. This eases the stress on your spine. Some safe exercises for pregnant women include walking, swimming and yoga.
  • Hot and cold compress: Applying hot or cold compresses on the affected area can help get you relief. Just make sure you do not put direct heat on your abdomen.
  • Stretch regularly: To strengthen your back and pelvic muscles, do stretches like the lower back stretch, the backward stretch and the standing pelvic stretch.
  • Improve your posture: Slouching puts a strain on your spine and back, so keep proper posture while working or sitting. Wearing a support belt can sometimes help.
  • Counselling: Talking to a trusted friend or a professional may help if your back pain is related to stress
  • Acupuncture: Studies suggest a non-pharmacological method like acupuncture can help bring some relief to pregnant women suffering from back pains. During acupuncture, a trained professional places needles at specific points of the body. Studies suggest that acupuncture can help improve blood circulation, relax muscles and improve hormonal balance
  • Sleep position and support: You may have to adjust your sleep position accordingly, to get maximum relief from pregnancy-related back pain. Sleeping on your side is a good idea. You may also want to invest in a good-quality pregnancy pillow for additional support.
  • Footwear choices: Get comfortable, supportive, slip-on footwear with arch support. Make sure they are slightly cushioned, as entirely flat footwear can cause more back issues.
  • Prenatal massage: If your pain is too intense, you can opt for prenatal back massages. These massages can help ease the tension on your back by increasing blood circulation.
  • Pelvic tilts: Pelvic tilts strengthen the abdominal muscles to ease back pain. For this exercise, lie on your back with your knees bent and feet flat on the floor. Pull your belly button towards your spine to tighten your belly muscles and then press your lower back to the floor. You will feel your pelvis and hips rock back. Hold this position for 6 seconds while keeping your breathing steady. Repeat this exercise eight to twelve times.
  • Diet and hydration: Incorporate foods that are high in calcium and magnesium to ease back pain associated with pregnancy. These include leafy greens like spinach and nuts. You should also hydrate yourself as much as possible. Adding food that is high in omega-3 fatty acids like avocados and fish and vitamin D can support your bone health and reduce the risk of inflammation
  • Maternity Belt: Invest in a good maternity belt to help support your back. You may have to try a few before finding the perfect maternity belt
  • Prenatal Yoga: Going to prenatal yoga classes regularly can ease your pain to a huge extent. Additionally, you could also look up prenatal yoga videos to do at home.
  • Water Therapy: If you have chronic back pain, water therapy can help you. It helps with healing pain by improving core strength, flexibility and mobility.

When to See Your Doctor For Pregnancy Back Pain:

While back pain in itself is not a cause for concern and does not deem a call to the doctor, if the situation persists and becomes impossible to manage, you should call your doctor. Here are some signs you should call the doctor.
  • If the pain is severe: Sometimes, severe back pain during pregnancy can be a symptom of a more serious underlying issue. If this pain does not go away and stays severe for over a week, it is best to consult your doctor
  • Severe pain that starts and stops abruptly: Severe pain that starts and stops abruptly could be a sign of preterm labour. If you have other symptoms like fluid leakage or vaginal bleeding along with this pain, consult with your doctor right away.
  • Rhythmic Cramping: Pain that keeps coming back is a sign of concern
  • Trouble urinating or pain in the extremities: If you feel a sharp pain while urinating or a pins and needles sensation in your extremities, you might want to consult your doctor.
  • Fever along with back pain: A low-grade fever along with back pain can be a sign of preeclampsia and if you have this symptom, you must consult a doctor right away.
  • Vaginal Bleeding or Fluid Leakage: If you have vaginal bleeding accompanied by a foul-smelling discharge, it could be a sign of preeclampsia. Do not ignore this symptom and call your doctor as soon as possible.
  • Sudden Onset of Back Pain in the Second or Third Trimester: If you have sudden, cyclical back pain in the second or third trimester of your pregnancy, it could be a sign of preterm labour and should not be ignored.
  • Persistent Back Pain Not Relieved by Rest or Treatment: If nothing helps your back pain, it could be a sign of something more serious like preeclampsia or preterm labour. Consult your doctor if symptoms persist
To conclude, back pain is a common complaint during pregnancy, however uncomfortable it is. You should be able to manage it at home with breathing exercises, yoga, pelvic floor therapy and some other techniques we have mentioned. Although, if the pain is too severe and does not subside, you should consult a doctor right away.Medically reviewed by Dr Shobha Gupta Medical Director, Gynecologist and IVF Specialist from Mother's Lap IVF Centre New Delhi and Vrindavan.

About the Author

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Riddhi Roy

Riddhi Roy is a writer with over 6 years of experience, specializing in fields like health, fitness, pregnancy, fashion and lifestyle. She has written for several online publications. She aspires to always use her words to help people or to make an impact. She also makes sure that every piece she puts out is backed by relevant data that can add value to a reader’s life. She’s a stringent believer in health and nutrition. In her free time she likes to read, exercise and paint. She hopes to always use her communication skills to impart valuable information.

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