Pregnant woman resting comfortably with back support

Pregnancy Back Pain Relief: Safe Ways to Ease an Aching Back

Short answer: back pain is one of the most common pregnancy complaints, and most of it can be eased with safe, drug-free measures: standing and sitting tall, wearing low-heeled supportive shoes, sleeping on your side with a pillow between your knees, staying gently active, applying warmth to the sore area and, for many women, wearing a maternity support belt. The American College of Obstetricians and Gynecologists (ACOG) and Mayo Clinic both recommend these steps. Always tell your midwife or doctor about back pain, and call promptly if it is severe, rhythmic or comes with other symptoms listed below.

Why does pregnancy cause back pain?

  • Your centre of gravity moves forward. As the baby grows, you lean back to compensate, which increases the curve and the load in the lower back.
  • Hormones loosen your ligaments. Relaxin prepares the pelvis for birth, and it also makes the joints of the pelvis and lower spine less stable.
  • Abdominal muscles stretch. They support the spine less effectively as they lengthen.
  • Extra weight. The spine and pelvis are simply carrying more.

Pain is usually felt across the lower back or deep in the back of the pelvis and buttocks, and tends to be worse at the end of the day or after standing for a long time.

How can I relieve back pain during pregnancy?

  • Stand tall. Chest lifted, shoulders back and relaxed, knees soft. A slightly wider stance gives better support. If you stand for long periods, rest one foot on a low stool and switch sides.
  • Sit with support. Choose a chair that supports your back or place a small cushion behind your lower back. Our guide to lower back pain from sitting has more detail.
  • Wear the right shoes. Low-heeled, not completely flat, with good arch support.
  • Lift carefully. Squat, keep your back straight and lift with your legs. Ask for help with anything heavy.
  • Keep moving. With your care provider's agreement, walking, swimming and prenatal yoga keep the back strong. Pelvic tilts on hands and knees are a classic relief exercise.
  • Use warmth. A warm (not hot) heat pack on the lower back for 15 to 20 minutes relaxes tight muscles. Keep heat packs off the abdomen, and avoid hot tubs and saunas in pregnancy.

What is the best sleeping position for pregnancy back pain?

Sleep on your side, with one or both knees bent. Place a pillow between your knees, another under your bump and, if it helps, one behind your back. A full-length pregnancy pillow does all three jobs at once. See our sleep support range.

Do maternity support belts help?

Many women find they do. A maternity belt sits under the bump and around the lower back, lifting a little of the weight and giving the loosened pelvic joints a feeling of stability. ACOG lists abdominal support garments among the options for easing pregnancy back pain. For best results:

  • Wear it during the activities that aggravate your pain, such as walking, standing or housework, rather than all day.
  • Fit it snugly but never tightly. It should support, not compress the bump.
  • Keep up gentle exercise, so your own muscles stay active.

You can find belts and supportive maternity wear in our pregnancy support collection.

Is it safe to take painkillers for back pain in pregnancy?

Do not take any pain medication in pregnancy without checking with your doctor, midwife or pharmacist first. Some common painkillers, including ibuprofen and other anti-inflammatories, are generally not recommended in pregnancy. Your care provider can tell you what is appropriate for you.

When should I call my doctor or midwife?

Contact your care provider promptly if you have:

  • Severe back pain, or pain that starts suddenly.
  • Rhythmic, cramping pain or a dull low backache that comes and goes, which can be a sign of preterm labour.
  • Back pain with vaginal bleeding, fluid loss, fever or burning when you pass urine.
  • Numbness, tingling or weakness in your legs, or pain below the ribs on one side.

Key takeaways

  • Pregnancy back pain is very common and usually caused by posture changes, looser ligaments and extra load.
  • Posture, supportive low-heeled shoes, careful lifting and gentle exercise are the foundation.
  • Sleep on your side with pillows between the knees and under the bump.
  • Warmth on the lower back and a well-fitted maternity belt give many women extra relief.
  • Check all medication with your care provider, and report severe, sudden or rhythmic pain straight away.

Sources

This article is general wellness information and is not medical advice. It does not replace the advice of your doctor or midwife. Always discuss pain and any new product or exercise with your care provider during pregnancy.

Maternity supports and pregnancy pillows for less: PainRelief Care+ members pay 20% less on every product and get free shipping on every order. See how Care+ works.

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