Back Pain during Pregnancy: How To Get Rid Of It

Back pain is a common complaint for pregnant women. In the first trimester, back pain is usually due to ligaments and muscles stretching as your uterus expands. In the last trimester, it’s more likely due to the increased weight from your baby, uterus and fluids. The weight from your baby can also cause a feeling of pressure on the front of your pelvic bone, which may lead to back pain. Luckily there are a number of things you can do to relieve this discomfort.

Causes of Back Pain during Pregnancy

Weight gain

Weight gain during pregnancy can cause back pain for women. Lumbar lordosis, or the natural inward curve of the lower spine during pregnancy, is exaggerated because of the extra weight of the baby and uterus. This makes it more difficult to get in and out of bed, which may lead to increased stress on the muscles and joints. The heavier a person becomes, the greater the amount of stress that is placed on their back. This leads to strain and pain in the lower back and neck regions.

Posture changes

In order for a pregnant woman to better carry her unborn child, her body changes shape and posture. These changes can lead to pain in the back due to a change in pressure on the spine. As a result, pregnant women should be aware of potential back problems and take measures to prevent them from occurring or worsening. For example, they can maintain good posture or do exercises that strengthen their back muscles.

Hormone changes

The condition of back pain in pregnant women is a result of hormonal changes that occur during pregnancy. Women experience a decrease in their body’s estrogen levels, which can cause ligaments in the back to loosen. This can lead to strain on the vertebrae and discs, which can then lead to pain or discomfort.

Muscle separation

Due to the difference in musculature of women when compared with men, pregnant women have a greater likelihood of experiencing back pain. Differences in the alignment and shape of the pelvis between males and females give rise to pelvic muscle separation, a condition in which a woman’s muscles are stretched tight across her pelvis. This particular condition occurs during pregnancy because the expanding uterus compresses the abdominal cavity.


The complexity of the human body is often underestimated. One such example is the effects of stress on the back, which can lead to back pain during pregnancy. When a pregnant woman experiences high levels of anxiety and stress, her lumbar muscles contract in response to the fight-or-flight mechanism, which causes a higher incidence of back pain and can even lead to lower-back spasms. Back pain during pregnancy has also been linked to hormonal changes and decreases in blood flow.

Treatments for Back Pain in Pregnancy


A study has found that exercise reduces back pain during pregnancy. The researchers found that pregnant women who participated in 5 hours of moderate-intensity aerobic activity during the course of their pregnancy had significantly less back pain than pregnant women who did not participate in exercise. Weight-bearing exercises, such as running and walking, may be especially helpful for pregnant women because they help to prevent the weight of the fetus from pressing on the spine and discs in the lower back.

Heat and cold treatment

Heat and cold treatment can reduce back pain during pregnancy. This is because they change the body’s temperature, which reduces blood flow to the joint and helps with joint stiffness. They also provide temporary relief by making the muscles more flexible.

Practice good posture

Poor posture can be a triggering factor to cause low back pain during pregnancy. Practicing good posture during pregnancy can help reduce the risk of back pain that is experienced by many women. Standing up straight, keeping the shoulders back, and using a slight pelvic tilt all can be done to help counterbalance the weight gain experienced during pregnancy.

Stretch regularly

The use of complex academic jargon in this case is to express that stretching regularly can reduce back pain during pregnancy. This is because the stretching allows for the pregnant woman to break up any knots or tight muscles in her back. When there are tension issues, it will translate into pain- especially when the woman is trying to sleep on her side with a round belly.

Don’t wear high-heeled shoes

High heels during pregnancy can lead to back pain due to the changes in weight distribution. Pregnant women should avoid wearing high heels to reduce the risk of physical harm and discomfort.

Don’t sleep on your back

Don’t sleep on your back during pregnancy due to avoid back pain. Backs are prone to be the most painful part of the body during pregnancy, so it’s important to maintain a healthy spine. When a pregnant women sleeps on her back, she can put extra pressure that she wouldn’t have felt before, which can lead to a variety of pains.

Physical activity

If you are pregnant, it is important to keep your back healthy. This can be done by engaging in some sort of physical activity during the day. When you engage in physical activity, it has the ability to reduce back pain because it improves circulation which will help relax muscles and increase flexibility. Engaging in physical activity also helps with weight management and that is important for pregnant women since they tend to gain more weight than others.

Lastly, back pain during pregnancy is a common issue. There are many causes and reasons for back pain during pregnancy. The most common is due to the changes in weight, posture, and hormones experienced in pregnancy. Other causes include genetic factors, diet, exercise habits, and previous injuries.

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