Back pain during pregnancy – Causes, exercises, and home remedies

Back pain during pregnancy is caused by overloading the back and changes in the posture of the pregnant woman. The uncomfortable discomfort increases with each month of pregnancy, sometimes so much that it makes everyday activities difficult. Therefore, every expectant mother should know how to deal with back pain during pregnancy.

Back pain during pregnancy is one of the most common pregnancy complaints. At least once during the 9 months, 50–70% of women suffer from it. The discomfort can occur at any stage of pregnancy but is most severe in the second and third trimesters. Women who struggle with posture problems, are overweight, or do not engage in physical activity are particularly at risk.

Causes of back pain during pregnancy

Back pain during pregnancy can affect any part of the spine. However, women most often complain of pain in the lower back and thoracic spine area. It also happens that the pain radiates to the arm, buttocks, groin, thigh, or calf, significantly interfering with daily life. The causes of back pain during pregnancy are mainly related to changes in the pregnant woman’s body.

Back pain at the beginning of pregnancy is caused by the effects of pregnancy hormones on the pelvis and the ligaments of the uterus. Both structures gradually stretch to prepare the woman’s body for childbirth. Back pain in the first trimester mainly affects the sacral and lumbar areas and often radiates into the hips and groins.

Back pain in the second and third trimesters of pregnancy is related to changes in posture and the center of gravity. The growing belly and breasts push the pelvis and shoulders forward. This leads to overloading and constant tension in the back muscles, which eventually manifests as pain. Another cause of back pain is the extra weight (which can increase several kilograms during pregnancy).

Back pain during pregnancy can also be a symptom of a urinary tract infection or preterm labor. In this case, the discomfort is very intense and is accompanied by additional symptoms.

Back pain before labor

Back pain before labor is caused by the intense stretching of the cartilage-like skeletal system of the uterus, its ligaments, and the lower spine. This allows the baby to press through the birth canal. Responsible for this condition is relaxin – a hormone released in the third trimester of pregnancy.

Back pain towards the end of pregnancy can be a sign of the onset of labor. If it becomes stronger and is accompanied by regular and increasingly frequent uterine contractions, the attending doctor should be notified, and a hospital should be visited.

When is back pain during pregnancy dangerous?

Back pain during pregnancy can be dangerous if it constantly increases or is accompanied by other symptoms:

• Abdominal pain
• Nausea and vomiting
• Bleeding from the genital area
• Spotting
• Contractions
• Fever

In this case, the emergency department of a hospital should always be visited for further examination. Back pain during pregnancy can be a sign of an infection, a miscarriage, or preterm labor.

Home remedies for back pain during pregnancy

Many expectant mothers wonder how they can relieve their backs and ease the uncomfortable discomforts during pregnancy. First, it makes sense to change positions to reduce muscle tension. If the back pain does not subside, other methods should be tried. Effective remedies for back pain during pregnancy include:

• A warm shower
• A gentle back massage
• Relaxation techniques
• Loosening exercises
• Physiotherapy treatments

Exercises for back pain during pregnancy can be done at home or under the guidance of a physiotherapist. The “cat-cow” exercise, ball exercises, gentle stretches, and prenatal yoga are especially recommended. These exercises are safe for the unborn child. They relieve back pain and help prevent it.