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Lower Back Pain During Pregnancy: 8 Tips For Relief

Updated: May 20, 2023

lower back pain during pregnancy

Pregnancy is a time of great change in a woman's body, and with that change often comes discomfort. One of the most general complaints during pregnancy is back pain. As the body adjusts to the growing baby, changes in posture, weight distribution, and hormonal fluctuations can lead to muscle tension, strain, and pain. While back pain during pregnancy is common and usually not a cause for concern, it can be uncomfortable and affect daily activities.

In this blog, we'll explore the causes of back pain during pregnancy, how to prevent it, and tips for managing it when it occurs. Whether you're currently pregnant or planning to become pregnant, understanding back pain during pregnancy can help you prepare for the physical changes that come with this exciting time.

Furthermore, Pink Orchid offers specialized prenatal & postnatal massages in the comfort of your home in Pune. Know More!

Table Of Contents

What Is Back Pain During Pregnancy?

Back pain during pregnancy is a common condition experienced by many women. As the body undergoes numerous physical changes during pregnancy, the weight and posture shifts can strain the back, leading to discomfort or pain.

The back pain may occur in the lower back or radiate down to the hips and legs. It can also range in severity, from mild discomfort to severe pain that affects daily activities. There are several factors that can contribute to back pain during pregnancy, including hormonal changes, weight gain, postural changes, and muscle separation.

Hormones such as relaxin cause the ligaments and joints in the pelvis to relax, which can affect the spine's stability and lead to pain. Weight gain can also put pressure on the lower back, while postural changes such as an increased curvature of the spine can contribute to pain. Separation of the abdominal muscles can also affect the support of the lower back and lead to discomfort.

When Does Back Pain During Pregnancy Begin?

Back pain during pregnancy can begin at any point during the pregnancy, although it is more common in the later stages. Many women experience back pain during the second or third trimester as the body undergoes significant physical changes to accommodate the growing fetus.

The weight gain and postural changes that occur during pregnancy can place extra strain on the back, leading to discomfort or pain. As the uterus expands, it can also put pressure on the lower back and hips, contributing to pain. Hormonal changes during pregnancy, including the production of relaxin, can also affect the stability of the spine and lead to pain.

It's important to note that not all women will experience back pain during pregnancy, and the severity and duration can vary. Some women may experience mild discomfort, while others may experience more severe pain that affects daily activities. If the pain persists or becomes severe, it's important to consult with a healthcare provider to rule out any underlying conditions and receive proper treatment.

Reasons For Back Pain In Pregnancy

Back pain is a common issue experienced by many women during pregnancy. Here are some causes for the same:

  1. Weight Gain: As the baby grows, the weight gain can cause stress on the back muscles and spine.

  2. Hormonal Changes: During pregnancy, the body produces a hormone called relaxin, which can cause the ligaments and joints in the pelvic area to become more flexible, leading to strain on the back.

  3. Posture Changes: As the baby grows, the center of gravity of the body shifts, which can cause a change in posture and put pressure on the back.

  4. Muscle Separation: The rectus abdominal muscles, which run down the middle of the stomach, can separate during pregnancy, leading to weakened abdominal muscles and increased pressure on the back.

  5. Stress & Anxiety: The physical and emotional stress of pregnancy can cause muscle tension and pain.

  6. Existing Conditions: Women with pre-existing back conditions or injuries may experience more back pain during pregnancy.

Ways To Alleviate Back Pain For Instant Relief

Back pain is a common problem during pregnancy, especially in the later stages. However, there are several ways to alleviate back pain during pregnancy:

  1. Exercise: Gentle exercises such as walking, swimming, and yoga can help to alleviate back pain. Consult your healthcare provider before starting any exercise regimen during pregnancy.

  2. Maintain Good Posture: Maintaining a good posture while sitting, standing, and walking can help to alleviate back pain. Avoid slouching and try to keep your shoulders back and your spine straight.

  3. Use A Pregnancy Pillow: A pregnancy pillow can help to support your back and reduce back pain. Place the pillow between your legs while sleeping to reduce the pressure on your lower back.

  4. Wear Comfortable Shoes: Wearing comfortable, low-heeled shoes can help to reduce back pain during pregnancy.

  5. Practice Good Lifting Techniques: When lifting objects, bend at the knees and lift with your legs rather than your back.

  6. Get A Prenatal Massage: Prenatal massages can help to alleviate back pain and reduce stress.

8 Tips To Prevent & Avoid Back Pain For Expecting Mothers

Here are some tips to prevent and avoid back pain for expecting mothers:

  1. Maintain proper posture while sitting and standing.

  2. Wear comfortable and supportive shoes.

  3. Try not to stand or sit in the same position for extended periods.

  4. Use a support belt or maternity band.

  5. Exercise regularly to strengthen core muscles.

  6. Lift objects correctly, bending at the knees and keeping the object close to your body.

  7. Avoid high heels and heavy lifting.

  8. Practice relaxation techniques to reduce stress and tension in the body.

How Can Pink Orchid Help You With Your Back Pain?

Pink Orchid is a renowned wellness center in Pune that offers prenatal massages for pregnant women at their homes. These prenatal massages benefit expectant mothers & help them relieve stress, reduce muscle tension, and alleviate pregnancy-related discomforts. The massages are performed by experienced and certified therapists who use gentle techniques and special positioning to ensure the safety and comfort of both the mother and the baby.

The therapists at Pink Orchid use different techniques and positions to target specific areas of the body. These are particularly beneficial for pregnant women as they can help to reduce tension and discomfort in the lower back & other parts of the body, which is a common problem during pregnancy. The therapists use gentle strokes and pressure to release tension in the muscles and promote relaxation.


1. When Should I Worry About Back Pain During Pregnancy?

Back pain during pregnancy is a common problem, especially in the later stages. However, there are times when you should be concerned and seek medical attention. If you experience severe or persistent back pain that is accompanied by fever, chills, vaginal bleeding, or a burning sensation while urinating, it could be a sign of a more serious condition and you should contact your healthcare provider immediately.

Similarly, if the pain is so severe that it interferes with your daily activities or you experience numbness or tingling in your legs, it could be a sign of a nerve problem and you should seek medical attention as soon as possible.

2. How Much Back Pain Is Normal During Pregnancy?

As the body goes through changes to accommodate the growing baby, it can lead to muscle tension and strain, which can result in back pain. Mild to moderate back pain is usually considered normal during pregnancy, especially in the later stages. However, if the pain is severe, persistent, or accompanied by other symptoms such as fever, chills, or vaginal bleeding, it could be a sign of a more serious condition and should be evaluated by a healthcare provider.

3. What Helps Lower Back Pain In The Second Trimester?

Lower back pain is a common complaint during the second trimester of pregnancy as the baby grows and the body goes through changes. There are several things that can help alleviate lower back pain during this time. These include practicing good posture, getting regular exercise, using a pregnancy pillow to support the belly and hips, wearing supportive shoes, and getting regular prenatal massages. It's important to talk to your healthcare provider before starting any new exercise or therapy during pregnancy.


lower back pain during pregnancy

In conclusion, back pain during pregnancy is a common issue that can affect expectant mothers. However, back massages can be an effective way to alleviate discomfort, reduce stress, and promote relaxation during this time. Whether done by a professional therapist or a partner, the benefits of back massages during pregnancy are numerous.

Providing gentle pressure and using safe massage techniques can help to improve blood flow, release muscle tension, and reduce inflammation. As with any therapy during pregnancy, it's important to talk to your healthcare provider before starting a massage regimen. With their approval, incorporating regular back massages into your self-care routine can help you enjoy a more comfortable, enjoyable pregnancy.

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