5 Ways to Ease Back Pain During Pregnancy
Simple, safe ways to relieve back pain in pregnancy, plus when to see your doctor.
In short: Back pain in pregnancy is caused by gradual weight gain and hormonal changes that put pressure on the spine. It is eased by gentle exercise such as walking and swimming, good posture, cold or warm compresses, enough sleep and anti-inflammatory foods. If the pain continues or gets worse, ask your doctor.
Pregnancy is a time when you are carrying a life within you. Although it is one of the most special moments for a couple, it comes with certain physical changes to manage.
Due to the growth of the abdominal area, you tend to carry a lot of extra weight around your midriff.
This puts added stress on the back and can lead to back pain. As the baby grows during pregnancy, this discomfort can become more noticeable.
That’s why learning to manage back pain during pregnancy is important for every expecting mother.
Read on to learn the common causes of pregnancy back pain and some gentle, effective ways to cope with it.
Causes of Back Pain in Pregnancy
The body of a pregnant woman goes through a gradual gain of weight.
This places pressure on the spine. Other contributing factors include hormonal changes that loosen the ligaments and pelvic joints, stretching and separation of the abdominal muscles, and general stress.
Together, these factors can create instability in the back and make the pain worse. Below are some gentle ways to help manage this discomfort.
Light Exercises
Exercising during pregnancy may sound daunting, but it doesn’t have to be — as long as you stick to light, pregnancy-safe movements. There are many gentle exercises that can help strengthen your back and build resistance during pregnancy.
These include walking, stationary cycling, child’s pose, gentle pelvic tilts, and swimming. Not only can these exercises support a well-functioning spine, but they also help build core strength.
They may also improve blood circulation to the affected area of the back.
According to a study, staying active with these exercises may help both prevent back pain and reduce its severity. Be sure to talk to your doctor or a physical therapist about the safest ways to support your back health during pregnancy.
Maintaining the Right Posture
As the abdominal area grows, your center of gravity shifts forward. To avoid tipping forward, you may unconsciously lean your back backward to balance — and this can strain your back muscles and lead to cramping over time.
That’s why maintaining good posture throughout the day, whenever possible, is so important.
Key principles of good posture include the following:
- Keep your shoulders relaxed.
- Try to stand as straight as possible.
- Keep a comfortable, wide stance when standing.
- When sitting, keep your back straight and use a pillow to support your lower back.
These simple habits can help prevent back pain and gradually build more resilience in your back.
Hot and Cold Therapy
For quick relief from lower back pain, try applying a cold pack. Soak a cloth in cold water, or use a cold wrap, and apply it to your back for about 20 minutes. You can repeat this around 4 times a day at regular intervals.
This simple technique may help reduce inflammation in the back and ease strain by calming nerve signals.
After completing the cold therapy, you can switch to using warm compresses. You can use whichever feels more comfortable, or alternate between them. Always wrap the pack in a cloth to protect your skin, and avoid hot tubs and saunas, which can overheat your body.
Heat can help soothe pain and encourage healthy blood flow through the back. Just be sure not to apply heat to the abdominal area, and focus on supporting a stronger, more comfortable back.
Getting Adequate Sleep
One thing you shouldn’t compromise on during pregnancy is sleep. No matter how busy your schedule gets, aiming for 7–9 hours of sleep a day is important for your overall health.
Restful sleep allows your body to recover and helps maintain the strength of your joints and back during pregnancy. Prioritizing enough sleep supports natural cell regeneration, helps relieve accumulated stress, and supports your immune system.
Beyond getting enough sleep, it’s also worth paying attention to your sleeping posture.
Sleeping on your side with a pillow between your knees, and keeping your spine as straight as possible while lying down, can go a long way in helping keep back pain at bay.
Eating Foods That May Help Ease Pain
Maintaining a balanced diet during pregnancy is important for the health of both you and your baby. In addition, certain nourishing foods may help support comfort in the lower back.
Vegetables like kale, broccoli, and spinach, along with spices such as turmeric and cinnamon, have anti-inflammatory properties that may help support the body’s natural healing.
Other helpful additions include spring vegetables and foods such as sweet potatoes, beets, watermelon, and nuts, which may also support your body through the changes of pregnancy.
These foods are part of a healthy pregnancy diet, although there is no strong evidence that any particular food relieves back pain.
Try including these foods regularly as part of a balanced diet, and you may notice a positive difference in your comfort over time.
If your back pain becomes severe or lasts for more than a couple of weeks, please consult your doctor promptly.
If you need a painkiller, paracetamol is usually the safest choice. Avoid ibuprofen, diclofenac and similar anti-inflammatory tablets or gels unless your doctor advises them, especially after 20 weeks of pregnancy.
Seek medical help the same day if back pain comes and goes in regular waves (this can be a sign of labour, especially before 37 weeks), or if it comes with fever, burning on passing urine, vaginal bleeding or fluid leakage, or numbness in the legs or problems controlling your bladder or bowels.
If your back pain is mild or you simply want to prevent it before it starts, keep these tips in mind and try incorporating them into your daily routine.
If you have ongoing concerns about back pain or any other symptoms during your pregnancy, the team at Dr. Najeeb Layyous’s clinic is here to support you with compassionate, experienced care.
This article was contributed by Sara O Brown
Dr Najeeb Layyous F.R.C.O.G
Consultant Obstetrician, Gynecologist and Infertility Specialist
The finest doctor in Jordan — may God bless him and his whole medical team. A doctor in every sense of the word. I advise anyone planning a pregnancy to visit Dr. Najeeb Layyous. His manner is wonderful, always smiling, with the highest ethics; he gives every patient her due, and the patient’s comfort matters most to him. We had been to many doctors and none understood and treated my case except him. Special thanks to him and the whole team, and to Dina in particular — a lovely person. I recommend anyone considering IVF or pregnancy to visit his clinic.