Back Pain
Lower and upper back pain caused by weight gain, posture changes, and hormone-related ligament loosening. Affects 50-70% of pregnant women.
Medically reviewed by healthcare professionals | Last reviewed: March 2026
📅 When It Occurs
Can begin first trimester, typically worsens in second and third trimesters
📊 How Common
Affects 50-70% of pregnant women
Overview
Back pain during pregnancy is incredibly common, affecting up to 70% of women at some point. It can range from mild discomfort to severe pain that interferes with daily activities and sleep.
The pain is typically concentrated in the lower back but can also affect the upper back and shoulders. As your pregnancy progresses and your belly grows, the strain on your back increases.
While back pain is common, it should not be debilitating. Proper posture, exercises, and support can significantly reduce discomfort and help you stay active throughout pregnancy.
📆 By Trimester
First Trimester
Can occur due to hormonal changes loosening ligaments, usually mild
Second Trimester
Becomes more common as weight increases and belly grows
Third Trimester
Most severe as you carry maximum weight and baby drops lower
🔍 What Causes It?
- •Weight gain (25-35 lbs average) putting extra stress on the back
- •Shifting center of gravity as your belly grows forward
- •Loosening of ligaments and joints due to relaxin hormone
- •Postural changes - tendency to lean back to compensate for belly weight
- •Weakened abdominal muscles stretched by growing uterus
- •Stress and tension held in back and shoulder muscles
- •Previous back problems worsened by pregnancy demands
- •Sciatic nerve compression in lower back and pelvis
💡 Relief Strategies
- ✓Practice good posture - keep your shoulders back and pelvis tucked
- ✓Wear supportive, low-heeled shoes (not flat or high heels)
- ✓Use a pregnancy support belt to help distribute weight
- ✓Sleep on your side with a pillow between your knees
- ✓Place a pillow under your belly and behind your back when sleeping
- ✓Apply heat or cold packs to painful areas (not directly on belly)
- ✓Get prenatal massages from a certified prenatal massage therapist
- ✓Practice prenatal yoga focusing on back stretches and core strength
- ✓Do pelvic tilts and cat-cow stretches daily
- ✓Swim or do water aerobics to take pressure off your back
- ✓Avoid heavy lifting - squat with bent knees rather than bending at waist
- ✓Stand up and walk around every hour if sitting for long periods
⚠️ When to Call Your Doctor
Contact your healthcare provider if you experience:
- ⚠Severe pain that doesn't improve with rest and home remedies
- ⚠Back pain accompanied by vaginal bleeding or fluid leakage
- ⚠Regular, rhythmic back pain that could be labor contractions
- ⚠Numbness or tingling in legs or groin area
- ⚠Pain when urinating along with back pain (possible kidney infection)
- ⚠Fever along with back pain
- ⚠Sudden severe back pain in late pregnancy
📅 Explore by Trimester
Learn how this symptom and others change throughout your pregnancy journey: