Safe and Simple Methods to Relieve Back Pain During Pregnancy

According to statistics, up to 70% of pregnant women suffer from back pain, from mild pain to severe pain. There are many reasons why pregnant women have back pain, such as weight gain, changing posture to serve labor, or hormonal changes that strain the back muscles.

A feeling of heaviness in the lumbar region and dull pain can make pregnant women tired, have difficulty concentrating, or lose sleep. These pains also affect their mental health. So, how can back pain be relieved during pregnancy and ensure the health of the mother and baby? This article will introduce safe and simple back and hip pain relief methods, helping pregnant women fully enjoy their pregnancy.

What Causes Back Pain During Pregnancy?

You’ve heard it before, and we’ll say it again: no two pregnancies are alike, but there are common reasons for back pain during pregnancy.

First, when you’re pregnant, your body produces relaxin, a hormone that loosens ligaments and joints in preparation for birth. The same hormone can impact the ligaments that support your spine, causing instability and discomfort. As you know, there is a weight gain of 25 to 35 pounds during a healthy pregnancy. Since the spine has to support that weight, it can cause pelvic pain. The baby’s weight can also put pressure on the pelvis and back. 

Learn more: What happens to your core during pregnancy?

Since pregnancy shifts your center of gravity, it’s natural to try to compensate by leaning backward. Without even knowing it, you likely are making changes to your posture and movement. These changes are often the culprits that cause back pain. If the parallel sheets of muscles that run from the rib cage to the pubic bone are separating due to your pregnancy, a condition called diastasis recti it can exacerbate back pain as well.

When you experience emotional stress, it can create muscle tension in the back, leading to back pain or spasms. If you’re in the midst of a stressful period of your pregnancy, your back pain may worsen.

Lower back pain is a very common and uncomfortable symptom during pregnancy. Therefore, searches for lower back pain pregnancy relief are among the top searches among moms. However, back pain can seriously affect the daily activities and mental health of pregnant mothers.

You will experience various degrees of back pain as your pregnancy progresses from the first to the last trimester. Our guide will provide practical tips for back pain relief in every pregnancy stage.

First Trimester Pregnancy: Back Pain & Relief Tips

The first trimester is the most important stage of pregnancy and is also the stage when pregnant women start experiencing back pain. The main cause of back pain in the first trimester is the release of the hormone relaxin.

In the first trimester, the pregnant woman's body begins to produce a large amount of the hormone relaxin. This hormone softens the cartilage in the pelvic area, loosening the ligaments and joints to prepare for labor.

However, the hormone relaxin loosens the pelvis, causing the spine to become unbalanced. Due to this hormonal change, the back loses support from the cartilage and joints, making it susceptible to stress and pain.

In addition, stress is also a cause of back pain in pregnant women in the first trimester. Pregnancy brings many significant changes in life, both physically and mentally. Anxiety about motherhood, body changes, or other life pressures can all cause stress for pregnant women. Psychological stress will lead to muscle tension symptoms, making the back more painful.

To reduce back pain symptoms in the first trimester, you can try some of the following tips:

Gentle Stretching Exercise

You can practice gentle movements to stretch the back muscles, reduce stiffness, and support the bum and lower back. You can also refer to gentle exercises for pregnancy back pain relief, which can be found on many sites and on YouTube, to reduce stress and improve back pain symptoms.

Learn more: Exercises and Massages for Pelvic Floor

Short Walks

Short walks are also an effective way to relieve back pain during the first trimester of pregnancy. Walking helps the muscles, such as the leg and back muscles, become firmer, providing support for the spine and reducing back pain. Walking regularly helps pregnant women maintain a straight posture, balance body weight, and reduce stress on the spine. You can practice a short daily walk to improve your pregnancy back pain and overall health.

Avoid Heavy Lifting

Lifting heavy objects, especially with the wrong posture, will put pressure on the spine and aggravate back pain symptoms. Lifting heavy objects suddenly or with the wrong posture can also damage the discs, causing acute back pain. Therefore, in the first trimester, you should limit heavy lifting, not bend at the waist, and do not lift with your back. When lifting small objects, squat down and lift with your legs.

Maintain Good Posture

To help alleviate back pain during pregnancy, you must maintain good posture, such as keeping your back straight, your chest up, your shoulders back, and not locking your knees. Good posture will help evenly distribute your body weight, reduce pressure on your back and joints, and improve back pain. You should stand up straight with your legs spread apart to provide the best support. In addition, you also need to sit correctly. You can use a small pillow to cushion your back.

In addition to the above tips, choosing the right maternity clothes also plays an essential role in reducing back pain in the first trimester. Maternity clothes are specially designed with supportive seams, helping to distribute body weight evenly and reducing pressure on the back and abdomen. You can learn more about maternity clothes from Lola&Lykke, one of the prestigious maternity brands.

Second Trimester Pregnancy: What You Need to Know About 

Pains in This Stage

During the second trimester, pregnant women gradually feel more comfortable and active. However, back pain can also appear more frequently. The main reason for back pain in the second trimester is the increased weight of the baby.

As the baby grows, the mother's body weight will also increase. As the mother's body weight increases, the spine will have to bear more pressure. As the baby's weight increases, the mother's center of gravity will also shift forward. This causes greater pressure on the lower back, making the mother feel tired and have back pain more often. For some women, they start to experience much greater back pain in the second trimester.

For back pain relief during pregnancy in the second trimester, you can try some of the following safe methods.

Using a Maternity Belt

A maternity support belt redistributes body weight, reducing lower back and spine pressure. In simpler terms, it is like an arm that gently "supports" the baby's weight, providing support for the back and spine. A maternity belt will help pregnant mothers move more comfortably.

One of the maternity belts that many medical professionals and pregnant mothers trust is the Lola&Lykke support belt. The support belt is designed by Finnish physiotherapists with super soft bamboo viscose fabric to support the pregnant belly effectively.

Practice Yoga or Swim

The second trimester is when the fetus has gradually stabilized, so pregnant mothers can participate in more physical activities. You can practice some prenatal yoga or light swimming to reduce back pain. Gentle exercise will help relax muscles, reduce stress, and improve back pain symptoms.

Third Trimester in Pregnancy: What to Expect and Practical Relief Tips

Many moms deal with the most uncomfortable back pain during the last trimester. The main cause is the increased weight of the baby (fetuses grow much faster every week during the third trimester), putting more pressure on the lower back and spine as the pregnancy progresses. At this stage, your belly will grow very tight and heavy (like a watermelon, as many moms put it), and the more your center of gravity will lean forward. Therefore, the lower back and spine must bear more pressure to balance the body, causing stress and pain.

Another cause of back pain in pregnant women in the third trimester is separation of the rectus abdominis muscle, also known as diastasis recti. Diastasis recti is a condition in which the position of the fetus affects the parallel muscles in the abdomen, causing them to separate. Diastasis recti can also increase the risk of lower back pain.

You can try some simple ways to relieve lower back pain in pregnancy third trimester.

Pelvic Tilts

You can do pelvic tilt exercises to strengthen your lower abdominal and lower back muscles, supporting your spine. Lie on your back with your knees bent and your feet flat on the floor. Then inhale, tighten your abdomen, and tilt your pelvis forward. Hold for a few seconds, release, and repeat a few more times. Pelvic tilts can relieve some sorts of upper back pain during pregnancy. 

Sleep on Your Side

In your third trimester, sleep on your side instead of your back. Lie on your left side, with a pillow between your legs and under your belly to support your spine. You can sleep with one or both knees bent. We recommend using a unique pregnancy pillow to provide extra support between your bent knees, under your belly, and behind your back. 

Sleeping pregnancy back pain relief can be enhanced by choosing a medium-firm mattress to help support your body better and reduce upper back pain during pregnancy's third trimester.

Some moms swear by using pregnancy pillows to support their spine and improve sleep quality. These specially designed pillows can contour your body, easing pressure on your hips and lower back, often carrying extra strain during late pregnancy. Experiment with different pillow shapes and placements to find the most comfortable setup. Remember, finding the proper support can make a huge difference in getting the rest you need during this final stretch before the baby arrives.

Medical and Therapeutic Approaches

In addition to the above back pain pregnancy relief methods, you can also try some of the following ways to reduce back pain during pregnancy:

Prenatal Massage

Gentle back massage can help relieve muscle tension and improve back pain. You should look for specialized massage services for pregnant women to ensure expertise and safety. At home, you can use a foam roller to roll out your calves, hamstrings, and glutes.

Chiropractic Care

You can also seek the help of chiropractic care experts. Adjustments while you’re pregnant can also prevent sciatica, the inflammation of the sciatic nerve. However, you need to choose people who have experience working with pregnant women.

Over-the-Counter Pain Relievers

You can also use over-the-counter (OTC) pain relievers to reduce uncomfortable symptoms. However, you should consult your doctor carefully to limit risks and ensure the health of the mother and baby.

These safe and effective methods will help reduce and improve your pregnancy back pain. However, if you experience some of the following severe back pain pregnancy symptoms, you need to seek medical advice:

• Back pain becomes severe and persistent
• Pain radiates down the leg
• Pain is accompanied by fever, chills
• Pain affects your ability to perform daily activities
• The pain appears suddenly and is severe

Seek professional medical attention if the pain is severe, persistent, or accompanied by other worrying symptoms. It is important to consult your doctor before using any medication.

Final Thought 

Back pain during pregnancy is a common symptom that many pregnant women experience. You experience prolonged back pain for many reasons, such as changes in the hormone relaxin that loosens the ligaments, stress, or increased body weight that puts pressure on the spine. Although back pain is a common symptom, you need to intervene early to limit the negative effects and ensure a healthy pregnancy.

Hopefully, the safe methods we suggest above will help you relieve back pain during pregnancy and have a healthy pregnancy. Each technique is flawed for everyone, so try different approaches to find the one that best suits your individual needs. I wish you a healthy and easy pregnancy.

Need more guidance?

If you're looking for additional support with back pain relief or have any other pregnancy health-related questions, our free Maternal Advisory Service is here to help and you can ask our expert. This online platform connects you with experts in maternal care, including healthcare professionals, dietitians, and physiotherapists, who are available to provide personalized advice and answer all your questions. It's a valuable resource to help you find the best treatment options tailored to your individual needs.

Learn more: Tips to Relieve Back Pain While Breastfeeding