Back pain is common during pregnancy. It may happen at any time throughout your journey. However, it’s most prevalent in later terms of pregnancy – especially as your baby grows. Back pain can havoc on your life and ruin your sleep routine. Thankfully, there are several ways that you can manage that pain to make your pregnancy somewhat easier.

Before understanding the causes of back pain during pregnancy, it’s important to first recognize the symptoms. There are two types of back pain: lumbar pain and posterior pelvic pain. Lumbar pain typically occurs above the waistline or the center of the back. Sometimes it trickles down to the leg or foot. Posterior pelvic pain is more common than lumbar pain and commonly occurs in the tailbone area.

Pregnant Women In Prenatal Class Touching Belly

Causes of Back Pain in Women

There are numerous reasons why pregnant women experience back pain. Those who suffered from back pain or are overweight are at risk of experiencing back pain during their pregnancy. Some will notice pain in the lower back at the start. Here are some reasons for back pain during pregnancy:

  • Hormonal changes — During pregnancy, your body releases a hormone that loosens up the ligaments in the pelvic area in preparation for labor. Unfortunately, this hormone can also cause pain in your spine.
  • Posture changes — Your center of gravity will change throughout your pregnancy. You notice that it will move forward as your baby and uterus change. This causes your posture to change, which leads to back pain.
  • Weight gain — Weight gain is common during pregnancy. Most women gain between 25 and 35 pounds. Additional weight is needed to support the spine. The added weight from the growing baby and uterus can also place pressure on the nerves and muscles in the back and pelvis area.
  • Stress — While stress creates havoc on our minds, it can cause tension in the weakest areas of the body. Due to the changes occurring in the pelvic area, you may notice an increase in back pain when you experience the most stress.
  • Muscle separation — The rectus abdominis muscles rung along the rib cage to the pubic bone. They meet at the center seam, where they can separate. This muscle separation can increase back pain.

Prenatal Gymnastics. Young Pregnant Woman Training At Home, Doing Shoulder Bridge Exercise

Treatments for Back Pain in Pregnancy

Back pain can make your pregnancy difficult. But there is good news: your pain can ease before you even give birth. There are several ways that you can treat the back pain or at least make it easier to bear.

Regular exercise encourages flexibility and strengthens the muscles. Sometimes getting up and taking a 20-minute walk can ease the stress on your spine. Pregnant women can also safely do stationary cycling and swimming. Your healthcare provider or physical therapist can also offer exercises that can help strengthen your back and abdomen area.

Don’t forget to stretch after every exercise. Learn to do common stretches like the backward stretch, the low backstretch, and the standing pelvic tilt. If done regularly, you will strengthen the back and pelvic area.

Simply standing up straight can improve your posture. Posture when standing, sitting, or sleeping is important. For example, sitting at your desk with a pillow behind your back can offer support. Walk or stand with your shoulders back and hips forward.


Experiencing pregnancy back pain is often not something to worry about. But there are situations when the pain is too much to handle. Incorporating prenatal chiropractic care into your healthcare plan can make your journey even easier. Book a prenatal chiropractic appointment with Dr. Dorsa online to get started.