Back Pain During Pregnancy

Why does my back hurt during pregnancy?

Back pain is a common discomfort during pregnancy, affecting about 40% of all pregnant people at some point. Having pain in your back or lower back happens for many reasons, like changing hormones or a shifting center of gravity. Pain in your back can strike at any point in pregnancy, but it’s more common in the second and third trimesters. The pain can range from slightly annoying to debilitating. While it can be hard to prevent back pain, there are steps you can take to reduce your discomfort.

It’s usually not a cause for concern, but you should let your pregnancy care provider know that your back hurts. They may have ideas of things you can do to be more comfortable. If they believe your pain is due to something else, they’ll try to get to the underlying cause or recommend further treatment.

What causes back pain during pregnancy?

Back pain in pregnancy happens for the following reasons:

• Hormonal changes. Ligaments in your body become softer and more flexible to prepare you for labor and delivery. This can put a strain on the joints in your lower back, pelvis and hips.
• Changes to your center of gravity. Back pain can happen when the extra weight you’re carrying in the front of your body strains your back muscles and pulls you forward.
• Posture and position. Your abdominal muscles stretch and weaken, which can lead to poor posture. Your back muscles try to support your abdomen, which causes more back strain. Typical movements like standing for long periods of time or bending over can also trigger back pain.

You may be more at risk for back pain during pregnancy if you had back pain before pregnancy or in a previous pregnancy.

Does the baby’s position cause back pain?

Yes, it can. If the fetus is in a position where its head is against your tailbone or lower back, you could feel more back pain. You may also feel more pain if the fetus is larger than average.

What helps low back pain during pregnancy?

It’s hard to prevent back pain during pregnancy. Some things you can do to try to reduce back pain are:

• Get regular exercise. Exercise can help with aches and pains by strengthening your muscles. Walking and swimming are great options. Be careful, though. Changes to your abdominal muscles can increase your risk of hurting your back during exercise.
• Support your back. Use a lumbar pillow behind your lower back or wear a maternity belt to help with back pain.
• Find comfortable positions. Try not to stay in one position for too long, and shift if you’re starting to feel uncomfortable. Elevating your feet can also help with back pain. When lifting objects, bend at your knees and not at your waist.
• Wear comfortable shoes. Wear shoes that support you. Low-heeled shoes or sneakers are best.
• Use heat or cold therapy. You can loosen tight, painful muscles by using hot water bottles and heating pads on your lower back. Warm baths or showers can help, too.
• Get a massage. Pregnancy is a good time to treat yourself to a massage. It can relax you and help with tight muscles.
• See a physical therapist or a chiropractor. See a physical therapist to learn specific exercises to help with back pain and discomfort. One gentle stretch that may help is cat-cow. Chiropractors who specialize in pregnancy care can be helpful in realigning your pelvis.
• Prioritize rest. Allow your body time to rest. Avoid standing for long periods of time, if possible.

If none of these treatments work, ask your healthcare provider if medications that help with inflammation are safe to use. Don’t take any medications without talking to your pregnancy care provider.

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

It’s OK to use a heating pad on your back. Be mindful of how hot it is and how long you use it, though. You shouldn’t use enough heat that it raises your body temperature too high. Keep the heating pad on a low setting and limit your time to about 15 minutes.

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

Healthcare providers recommend sleeping on your left side and using a pillow under your knees. Some people find their mattress feels too hard or too soft. It might be worth it to invest in a mattress topper to find something more comfortable. Many pregnant people find their back hurts worse at night, mostly due to all the work their bodies did throughout the day.

When should I worry about back pain in pregnancy?

Mild back pain isn’t typically a reason to worry or call your healthcare provider. You should let them know at your next prenatal appointment, though. You should contact your provider if any of the following happen, as they could be a sign of labor:

• The pain is intense or severe and keeps you from completing normal everyday activities or chores.
• The pain starts suddenly and sharply.
• The pain feels more like cramping, and you feel it in your hips or abdomen.

You should also contact your provider if back pain is accompanied by a fever, pain when you pee or vaginal bleeding. These could be signs of a urinary tract infection (UTI).