Back Pain During Pregnancy: Causes, Exercises and Warning Signs

What causes pregnancy back pain?

As the uterus grows, your centre of gravity moves and your posture changes. Abdominal muscles stretch, extra weight increases the work of supporting muscles, and pregnancy hormones make pelvic ligaments more flexible. Together these changes can strain the lower back and pelvic joints. Pain may feel worse after prolonged standing, sitting, lifting or at the end of the day.

Posture and daily movements

Wear supportive, low-heeled shoes and sit in a chair with good back support or a small cushion behind your lower back. When standing for a long time, resting one foot on a low stool may reduce strain. To lift, bend your knees, keep your back straight and hold the object close; avoid twisting or bending from the waist. Ask for help with heavy loads.

Safe comfort measures

Side sleeping with bent knees and pillows between the knees or under the bump may improve support. A maternity support garment can help some people. A wrapped warm water bottle or heating pad on its lowest setting, used briefly to avoid burns or overheating, may soothe sore muscles; a cold compress is another option. Check with a clinician before taking pain medicine.

Exercises that may help

With your clinician's approval, walking, swimming and exercises that strengthen and stretch the back, abdomen, hips and legs may reduce discomfort. Move gently and keep the effort moderate enough to talk. Stop if an exercise causes pain, dizziness, bleeding, fluid leakage, regular painful contractions, chest pain or shortness of breath before exertion. A physiotherapist can tailor exercises if pain persists.

When back pain may mean something else

Back pain can occasionally accompany preterm labour or a urinary tract infection. Contact your maternity team promptly if pain is severe, lasts more than two weeks, follows an injury or comes with fever, burning when urinating, vaginal bleeding, fluid leakage, regular contractions, weakness, numbness or pain down a leg. Sudden loss of bladder or bowel control, marked leg weakness or numbness around the groin needs emergency assessment.