Back Pain in Pregnancy

Back pain is one of the most common discomforts during pregnancy, especially from 24–28 weeks onward. It is usually caused by the growing belly, hormonal changes, and posture adjustments. While it is often normal, severe or sudden back pain should be checked by a healthcare provider.

1. Why It Happens

• Growing Belly & Weight Gain: As the baby grows, your center of gravity shifts forward, straining the lower back muscles.
  • Hormonal Changes: The hormone relaxin loosens ligaments and joints in the pelvis to prepare for birth, but this reduces stability and can strain the back.
  • Postural Changes: Leaning back to balance the bump increases pressure on the spine.
  • Muscle Separation (Diastasis Recti): Abdominal muscles stretch and may separate, reducing core support for the back.

2. What It Feels Like

• Dull ache or stiffness in the lower back.
  • Pain that may radiate into the hips or buttocks.
  • Worse with standing, bending, or lifting.
  • Sometimes worse at night, making sleep uncomfortable.

3. Risk Factors

• Carrying multiples (twins or more).
  • Pre-existing back problems.
  • Poor posture or weak core muscles.
  • Excessive weight gain during pregnancy.

4. Ways to Relieve Back Pain

• Posture Awareness: Stand tall, keep shoulders back, and avoid slouching.
  • Supportive Footwear: Wear low-heeled, supportive shoes.
  • Prenatal Exercise: Gentle stretching, walking, and yoga strengthen muscles.
  • Heat or Cold Packs: Applying warmth (or alternating with cold) eases soreness.
  • Pregnancy Pillows: Sleeping on your side with a pillow between the knees aligns the spine.
  • Maternity Support Belts: Provide extra support to reduce strain.

5. When to Seek Medical Help

Seek advice if back pain is:
• Severe or sudden.
• Associated with fever (possible infection).
• Accompanied by numbness or weakness in the legs.
• Comes with regular contractions or cramping (possible preterm labor).

Summary

Back pain is a common part of pregnancy, caused by posture changes, hormones, and the growing baby. It can usually be managed with posture awareness, gentle exercise, and support tools. Severe or unusual pain should always be checked by a healthcare provider.