How to relieve back pain during pregnancy?
Up to 2 in 3 pregnant people experience it. Here's why pregnancy causes back pain, and what actually helps.
Back pain affects up to 50 to 70% of pregnant people, especially from the second trimester onward. It's explained by several changes: the shifting center of gravity, hormones (notably relaxin) loosening the ligaments, and the growing weight that increases the curve of the lower back.
Gently strengthening the core and back muscles — through prenatal exercise, physiotherapy, or prenatal yoga — often helps reduce how intense the pain feels. Good sitting posture, with lumbar support and feet flat on the floor, also makes a real difference.
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Sleeping on your side with a pillow between your knees (or a pregnancy pillow) takes pressure off your lower back, as does avoiding standing or sitting too long without moving, and wearing flat, well-supported shoes.
Local heat, prenatal massage, and acetaminophen (paracetamol), as directed by your healthcare provider, are generally considered safe. If the pain is sudden, severe, or comes with fever, bleeding, or contractions, seek care promptly — that could signal something other than ordinary muscular back pain.
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This information is general and does not replace advice from your healthcare professional (doctor, midwife, nurse, pharmacist). Every situation is unique: always check with them before making a decision. In an emergency, call 911 or your local emergency services.
