Back pain during pregnancy: 6 tips for relief

If you’re a pregnant mom dealing with back pain, you’re not alone. Back pain during pregnancy is very common. While you want to choose treatments for back pain during pregnancy that keep you and your baby safe, you do have options to make yourself more comfortable and find some relief.

Is it normal to have back pain during pregnancy?

Pregnancy-related back pain is normal in most cases. When you have back pain during pregnancy, it’s not typically a sign of a neurological condition. Very rarely does back pain that starts during pregnancy turn into chronic back pain after delivery.

Because pregnancy causes a range of symptoms, it can be hard for expecting moms to sort out what’s normal and what’s not. If you have any neurological symptoms, such as weakness or numbness, or symptoms like a fever along with back pain during pregnancy, that needs to be evaluated. Don’t wait for your next appointment—call your OBGYN and maternity care team to get checked.

What causes back pain during pregnancy?

Several normal changes in your body that happen during pregnancy make you more likely to have back pain. Especially as your baby grows, increasing changes and pressure on your spine and pelvis may make back pain get worse as you progress to the later months of your pregnancy.

• Weight gain: With a growing baby, weight gain is a normal part of pregnancy. This extra weight strains the back muscles and spine.
• Center of gravity: As your belly grows, it puts your center of gravity farther and farther in front of your spine. When your center of gravity moves forward, it puts more stress on your back.
• Changes in your pelvis: During pregnancy, your pelvis will stretch out. You may have pain in the sides of your hips, which could feel like lower back pain.
• Poor posture: Because your growing belly pulls your center of gravity forward, it may cause you to lean forward, leading to poor posture and back pain.
• Sleeping position: If your spine is curved, twisted or out of alignment while you sleep, that can add to back pain, too.

How to relieve back pain during pregnancy

Some medications and treatments for back pain are limited during pregnancy, so most of the recommendations for back pain relief are simple steps you can take at home. If you need more tips or your back pain is becoming severe, talk to your OBGYN about your options.

1. Focus on your back before pregnancy

When possible, get your back in its best shape before pregnancy. By going into pregnancy with strong back and core muscles, your body will be better prepared to take on the added stress that comes with pregnancy.

If you’ve had chronic back pain before, talk with your primary care provider or OBGYN ahead of time so that you’re more prepared to care for your back throughout your pregnancy.

2. Take care of yourself

Taking care of yourself during pregnancy looks different for different people. Find ways to make yourself feel comfortable and relaxed, such as relaxation techniques or prenatal massage. Reducing stress helps ease tension in the muscles of your back.

3. Exercise and stretch

Keeping your core and back muscles strengthened and good stretching exercises are great ways to support your health during pregnancy. Ask your OBGYN what activities are safe for you, but some exercises to consider include prenatal yoga, swimming, walking or pelvic floor stretches.

4. Pay attention to your posture

It’s common to lose some of your natural posture during pregnancy, so you may need to focus on keeping your center of gravity as close to your spine as possible. Good posture rules, like not slumping over when you’re on the phone or computer, are still important to follow while you’re pregnant.

5. Change sleeping positions

Especially during pregnancy, you may need different support while you sleep. Doctors typically recommend that you sleep on your side and try to keep your spine in a neutral position as much as you can—meaning it’s straight all the way from your neck down to your hips. It may help to use pillows to lift your legs a bit or support your body.

6. Lift properly

Like your posture, proper lifting is as important during pregnancy as it is when you’re not pregnant. Limit lifting and tasks that require you to lean forward, especially in the later months of pregnancy when your center of gravity is different. If you need to lift something, squat and bend at your knees and keep your spine straight.

What can I take for back pain during pregnancy?

You shouldn’t take any medications for back pain during pregnancy without first talking to your OBGYN about what is right for you. Generally, you want to avoid anti-inflammatory drugs, such as ibuprofen, aspirin or naproxen, and prescription pain-relief drugs like narcotics.

Unless you have a serious neurologic concern, doctors will wait to prescribe medications and order testing until you’ve recovered from pregnancy and the postpartum period.

Feeling better after back pain during pregnancy

For the vast majority of people who have back pain during pregnancy, it will get better in the weeks following delivery. If you take steps at home to care for your back and find ways to make yourself as comfortable as possible, you’re most likely going to feel back to normal within six to eight weeks of having your baby. Adjusting to life with a baby can be a challenge, but you don’t have to face it alone. Connect with your OBGYN or virtual postpartum support to help you and your little one navigate those early days with confidence.

As a new mom, you can take control of your back and neck pain from the comfort of your home. Learn more about the Virtual Back and Neck Care program, which offers a virtual-first experience from a team of back and neck care specialists.