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Written by Bloon Paris

20/06/2024

How to manage pregnancy and back pain?

Pregnancy is a physically difficult time in a woman's life, with hormonal changes, weight gain and posture changes impacting the spine and back muscles. In this article we give you practical tips to help you manage pregnancy and back pain.

I - Causes of back pain during pregnancy

The causes of back pain during pregnancy are diverse and can vary depending on each person.

Hormonal changes

During pregnancy, the body produces relaxin. Relaxin is a hormone that helps the ligaments in the pelvic region to relax and the joints to relax in preparation for childbirth. However, this can cause back pain due to loosening of the ligaments that support the spine.

Weight gain

During the pregnancy period, the weight of the pregnant woman gradually increases. The spine must therefore support additional weight, which can lead to back pain during pregnancy, especially in the lumbar region.

Postural changes

During pregnancy, the center of gravity shifts forward, due to the growth of the uterus, which is why many pregnant women change their posture. Unfortunately, it can also cause back pain, tension and pain.

Separation of the abdominal muscles

To allow the growth of the uterus during pregnancy, the abdominal muscles separate, this condition is also called diastasis rectile. This increases the risk of back pain because the ability of the abdominals to support the back decreases.

II - Tips for managing pregnancy and back pain

Maintain good posture

It is essential to maintain good posture to successfully manage pregnancy and back pain. Try to stay upright, with your shoulders back and your stomach slightly tucked in, to reduce pressure on your lower back and avoid back pain. If you would like more details on the posture to adopt, do not hesitate to consult our article:

Use a Support Pillow


A supportive pillow, such as a U- or C-shaped pregnancy pillow, can help you manage pregnancy and back pain by allowing you to maintain a comfortable sleeping position. You can also position your pillow under your stomach and between your legs for more support.

Avoid standing or sitting for too long

In order to properly manage pregnancy and back pain, reduce back pain and tension, try alternating between sitting and standing positions. If you have to sit, use a cushion to support your lower back and take regular walking breaks, if you have to stay standing, use a footrest to reduce pressure on your lower back.

Practice back strengthening exercises


Certain muscle strengthening exercises such as pilates or prenatal yoga can help you manage pregnancy and back pain by strengthening your muscles, improving your posture and reducing your pain.

Wear comfortable shoes


Wearing comfortable shoes with good arch support can help maintain correct posture and reduce back pain. Avoid high heels and opt for flat or low-heeled shoes.

Do regular stretches


Incorporating regular stretching into your daily life when you are pregnant helps relieve muscle tension and maintain flexibility. Try gently stretching your back, legs, and hips several times a day.

Use pain relief methods


There are different methods of relieving back pain, such as using hot or cold compresses, prenatal massage, and acupuncture. If you would like to learn more about methods of relieving back pain, see our article: Grandma's Back Pain Remedies.

Avoid lifting heavy objects


When you need to lift objects, bend your knees and keep your back straight. Avoid lifting heavy objects whenever possible and seek help if necessary to avoid putting strain on your back.

Practice relaxation and deep breathing


To better manage pregnancy and back pain and to relax, practice relaxation, deep breathing exercises and meditation. You can relieve your back pain by reducing your stress and tension.

Consult a healthcare professional if necessary


If back pain becomes severe or persists despite your efforts, consult a healthcare professional. A prenatal care specialist such as a physiotherapist can provide treatments and advice tailored to your situation.

Managing pregnancy and back pain is essential to preserve the health and comfort of the pregnant woman. It is important to adopt effective practices such as using supportive pillows, doing muscle strengthening exercises, and maintaining good posture.

FAQ: Back pain and pregnancy

  • Is it normal to have back pain early in pregnancy?

  • Yes, it is completely normal to have back pain during early pregnancy due to hormonal changes and the development of the uterus.

  • How to relieve back pain in a pregnant woman?

  • To relieve back pain if you are pregnant, you can use supportive pillows, practice strengthening and stretching exercises, adopt good posture, and use hot or cold compresses. To discover more gentle remedies to relieve your back pain, see our article: Grandma's Back Pain Remedies.

  • Why do I have back pain during pregnancy?

  • Back pain during pregnancy is caused by weight gain, hormonal changes and the growth of the uterus.

  • What type of mattress is recommended for pregnant women with back pain?

  • For pregnant women with back pain, we recommend using a firm but comfortable mattress that provides good spinal support.

  • Can I use support cushions during pregnancy?

  • Yes, you can use support cushions to maintain a comfortable posture and reduce your back pain.

  • Can back pain during pregnancy affect my baby?

  • No, back pain during pregnancy is generally harmless to your baby.

  • When should I see a doctor for back pain during pregnancy?

  • You should consult a doctor if the pain is severe, persistent, or accompanied by other worrying symptoms.

  • You can consult our article: How to know if back pain is serious?

  • Are prenatal support belts helpful for back pain?

  • Yes, prenatal support belts can help reduce pressure on your lower back and relieve pain.

  • Is it safe to use hot or cold compresses for back pain relief during pregnancy?

  • Yes, it is generally safe to use hot or cold compresses, but consult your doctor for specific advice.

Will back pain go away after childbirth?

Back pain usually goes away after giving birth, although some women may continue to experience temporary pain.