Health Pregnancy

Lower Back Pain During Pregnancy – Causes, Treatments & Relief Exercises

Faraz Mohammad Khan

Created by Faraz Mohammad Khan
Updated on Nov 07, 2019

Lower Back Pain During Pregnancy Causes Treatments Relief Exercises

As you start the journey of pregnancy, you will undergo a lot of changes; both emotionally and physically. Some changes may be subtle, some more obvious and some will cause you problems. One such common problem is lower or upper back pain. Back pain is one of the most common symptoms that pregnant women complain of. In some women, it starts early in pregnancy and remains as they progress through the nine months. In other women, it worsens and continues to hinder them even after the baby is born. Some women experience upper back pain during pregnancy, while some experience lowers back pain.

Causes of Lower Back Pain in Pregnancy

There are many possible reasons why lower back pain happens in pregnancy. Here are some of the more likely causes...

  • Weight Gain:

    During a healthy pregnancy, women typically gain between 25 and 35 pounds. The spine has to support that weight. That can cause lower back pain. The weight of the growing baby and uterus also puts pressure on the blood vessels and nerves in the pelvis and back
  • Posture Changes:

    Pregnancy shifts your center of gravity. As a result, you may gradually -- even without noticing -- begin to adjust your posture and the way you move. This may result in back pain or strain
  • Hormone Changes:

    In pregnancy, your body makes a hormone called relaxin that allows ligaments in the pelvic area to relax and the joints to become looser in preparation for the birth process. The same hormone can cause ligaments that support the spine to loosen, leading to instability and pain
  • Muscle Separation:

    As the uterus expands, two parallel sheets of muscles (the rectal abdominal muscles), which run from the rib cage to the pubic bone, may separate along the center seam. This separation may worsen back pain
  • Stress:

    Emotional stress can cause muscle tension in the back, which may be felt as back pain or back spasms. You may find that you experience an increase in back pain during stressful periods of your pregnancy. [Read here: 7 Simple Ways to Cope-up with Indigestion During Pregnancy]

Treatment For Lower Back Pain in Pregnancy

Below are a few tips and tricks to ease your back pain:

  • Correct your Posture

    An appropriate posture is essential to avoid lower back pain during early pregnancy. You tend to lean forward because of the weight of the baby in front, which causes the strain on the back. To avoid this, always remember to lean back and have a straight back as much as you can
  • Balance while bending

    You must avoid bending down to lift things as much as possible. If you must bend, make sure to do that while squatting and not bend from your hip or back. This will cause unnecessary pressure on your spine
  • Sleep on one side

    While sleeping it is recommended that you sleep on either side and not on your back. Bend one or both your knees while lying on one side. This will help reduce severe back pain during early pregnancy
  • Wear shoes wisely

    Avoid wearing high heels as this can make you lean forward and put pressure on your spine. However, wearing flat shoes is also not advisable, what you need is a comfortable low-heeled shoe which will adequately spread your weight back and forward and help you walk with an erect back

Exercises To Relieve Back Pain During Pregnancy

  • Cardiovascular exercises, such as walking, swimming, and biking
  • Pelvic Tilts
  • Arm And Leg Raises
  • Kegel Exercises
  • Wall Squats
  • Back Stretch

Did you like the blog? Did you find it useful? Do share your thoughts with us in the comments section below; we'd love to hear from you.

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| Nov 28, 2019

Thanks. Am a bit relieved

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| Nov 11, 2019

That is what am experiencing now back pàin. Thanks for the information,it will help me a lot.

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| Nov 09, 2019

Thanks for the information it's helpful

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| Sep 04, 2019


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| Sep 29, 2018

what is reason of upper back pain

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| Aug 29, 2018

Thanks for the information

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| Jun 04, 2018


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