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Writer's pictureVidya Prasad Ramesh
Sep 10, 20223 min read

Backache during pregnancy and tips for relief

Updated: Oct 25, 2022


There are so many reasons that add to backache during pregnancy, and it is not only your growing baby, there are other factors too 👇🏽


In this article, you will read about -


Factors that cause backache during pregnancy

Weight gain during pregnancy.

It is a good sign when your weight is increasing during pregnancy because it shows that your baby is also growing. This can put pressure on your lower back causing pain.


Posture changes.

Pregnancy can shift your center of gravity. The way you walk, and the way you stand change, and when you are not consciously correcting your posture, this may lead to backache during pregnancy.


Hormonal changes during pregnancy.

During 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, also loosens the ligaments that support your spine, causing lower back issues.


Diastasis Recti.

As your uterus expands, your abdominal muscles may separate along the center (Diastasis Recti), weakening your core muscles and leading to backache during pregnancy.


Stress during pregnancy.

Physical or emotional stress can cause muscle tension in the body, this includes the back muscles, leading to back aches.



Backache during pregnancy
Backache during pregnancy
There are ways to overcome backache during pregnancy -
Practice good posture.

Your lower part of the body is working against gravity, and you need to try to make sure to correct your posture consciously. You can try to

  • Stand up straight and tall.

  • Hold your chest high.

  • Keep your shoulders back and relaxed.

  • Don't lock your knees.

Wear comfortable shoes.

Your shoes also play an important role in the contribution of backache during pregnancy. Wear comfortable shoes, and avoid pointed heels. When your feet are comfortable, you will be able to walk better.

  • How you pick things from the floor matter. When lifting an object, squat down and lift with your legs, Don't bend at the waist or lift with your back.

  • Sleep on your side. You can either bend one knee or both of your knees. Use a pillow between your knees. Support yourself with pillows wherever needed.

  • Try massaging. Massage your body with oil every day before you bathe. Helps relax your muscles and reduces the tension in the muscles to some extent.

  • Stay active. Exercise regularly, keeping yourself active helps in toning your muscles.

  • Good nutrition also keeps you healthy. Gives you the strength and energy needed during pregnancy.


Lower backache during pregnancy
Lower backache during pregnancy

You can check out 10 Exercises you can safely do during your pregnancy. Do not learn without expert guidance. After you have learned it well from an expert, you can continue to practice at your home.


Strengthening of core muscles plays a major role before pregnancy, during pregnancy, and after childbirth. The core is a group of muscles that stabilizes and controls the pelvis and spine (and therefore influences the legs and upper body). Our core is literally our body’s center. It is the platform on which we generate power in our limbs and perform all of our distal movements.



Imagine a cylinder, with the diaphragm on top, the pelvic floor at the bottom, and the other muscles wrapping around the middle in various directions.


For the core muscles to function well, you need to work on all the muscles, and not part of the core muscles to benefit you.


You have to consult an expert so that your core muscles are examined, and the exercise regime will be done accordingly.


Note: If you have severe back pain during pregnancy or back pain that lasts more than two weeks, talk to your health care provider. Do not take any OTC medication.

Keep in mind that back pain during pregnancy might also be a sign of preterm labor or a urinary tract infection. If you have back pain during pregnancy that's accompanied by vaginal bleeding, fever, or burning during urination, contact your healthcare provider right away.


Take care, Mumma!


Expert Tips

  • Include regular pelvic tilts during pregnancy

  • Use a birth ball for sitting and exercising

  • Use a bolster to relax the back muscles


Did you consult an expert for core strengthening?

  • Yes, I did

  • Not yet





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