Back pain is a common concern during pregnancy. As your baby grows, your center of gravity shifts and pregnancy-related hormonal changes can affect the ligaments around the pelvis. Several everyday strategies may help reduce strain and improve comfort.
Why pregnancy can affect your back
As pregnancy progresses, the body's center of gravity moves forward. It is common to compensate by leaning backward, which can place additional stress on the muscles of the lower back.
Pregnancy-related hormones can also relax ligaments around the pelvis. Together with changes in body weight and balance, these factors can contribute to back discomfort.
7 practical ways to help manage pregnancy back pain
The original Align Spine Center article highlights seven practical considerations for reducing or managing back discomfort during pregnancy.
Practice good posture
As your center of gravity changes, maintaining balanced posture can help reduce unnecessary strain on the lower back.
- Stand straight and tall.
- Keep the chest lifted.
- Keep the shoulders relaxed.
- Avoid locking the knees.
Choose supportive footwear and gear
Low-heeled shoes with appropriate arch support may provide better stability than high heels. Some patients may also find a maternity support belt helpful, although evidence regarding these belts is limited.
Lift properly
When lifting a small object, bend through the knees and use the legs rather than bending primarily at the waist or lifting with the back.
Sleep on your side
Side sleeping with one or both knees bent may be more comfortable. Pregnancy or support pillows can be placed between the knees, beneath the abdomen or behind the back for additional support.
Consider heat, cold or massage
The original article notes that massage, a heating pad or an ice pack may provide comfort for some people, while also noting that supporting evidence is limited.
Include appropriate physical activity
With approval from your healthcare provider, gentle activities such as walking or water exercise may help keep the back strong. A physical therapist may also recommend appropriate stretches or exercises.
Discuss complementary therapies
Some patients consider treatments such as acupuncture or chiropractic care. Discuss complementary therapies with your healthcare provider first and make sure the treating professional knows you are pregnant.
Talk with your healthcare provider
Pregnancy is different for every patient. Before starting a new exercise program, complementary therapy or other treatment for back pain, discuss your symptoms and options with the healthcare professional managing your pregnancy.
Persistent, severe or changing pain should be evaluated so that the appropriate healthcare team can determine whether additional assessment or treatment is needed.
Talk with our spine care team.
If back pain is affecting your daily activities, contact Align Spine Center to discuss your symptoms and available care options.