When should I worry about back pain in pregnancy?

If the pain is severe, persistent, or accompanied by other symptoms like fever, vaginal bleeding, or numbness, consult a healthcare provider.

Is back pain normal at 4 months pregnant?

Yes, mild to moderate back pain is common in pregnancy, especially as the body adjusts to changes in posture and weight distribution.

How to Reduce Back Pain During Pregnancy?

Back pain during pregnancy is a sign that the baby inside the womb is growing. As the fetus grows, it gets heavy for a mother’s belly to carry. The back undergoes a lot of pressure during pregnancy. Although it is good news to know that the baby is healthy and growing, it’s still very tough for pregnant women to go through. You've got lots of company -- most pregnant women experience back pain, usually starting in the second half of pregnancy. So, we will share a few tips on pregnancy back pain with all the mothers-to-be!

Why Do You Have Back Pain During Pregnancy?

Pregnancy back pain is so dreadful for women. We can only imagine! Back pain during pregnancy arises when the pelvis meets your spine at the sacroiliac joint. There are a lot of reasons for such back pain, but it is hard to point to one, so let’s discuss all of them:

A Woman Agonizing with Back Pain During Pregnancy

Weight Gain

During pregnancy, when the baby is healthy, women tend to gain weight between 20 pounds and 30 pounds. The spine has to support all this weight and can experience a lot of pressure, which causes the back muscles to stretch out of alignment, causing back pain. The weight of the growing baby and uterus stresses the blood vessels and nerves in the back and pelvis.

Hormonal Ticks

A hormone called relaxin allows the ligaments in the pelvis area to relax during pregnancy, and the joints feel looser in preparation for giving birth. This very same hormone can loosen the ligaments that support the spine, which can be painful for the back and unstable during pregnancy.

A Bad Posture

During pregnancy, a woman’s center of gravity changes naturally, and without even meaning to, she starts adjusting her regular postures or movements. Sometimes, this can misalign the back and cause pain.

Stressing All the Time

Stress is our daily life, and by going through so many ups and downs, pregnant women stress too much. These are situations we easily ignore but which can be concerning. Stress can cause back pain or spasms, which can be very discomforting during pregnancy.

What Can You Do To Reduce This Back Pain?

A pregnant woman doing yoga with a stability ball, highlighting the importance of exercise in relieving pregnancy back pain

Now that we are all caught up on the different reasons for back pain in pregnant women let’s quickly discuss what we can do to reduce pregnancy back pain!

Keep a Good Posture

Oldy but goody! Maintaining proper posture during pregnancy is the starting point of our journey to a pain-free body. Yet it can be very effective to sit straight and hold your chest up while keeping the shoulders back and relaxed. You can obtain a comfortable orthopedic chair that will aid your body's position or, if you wish, place a seat pillow on top of this chair to allow for optimal spinal alignment.

Special pillows, popularly known as ‘pregnancy pillows,’ are on the market. These can be relaxing and supportive for pregnant women. They are available in many shapes and sizes, such as C-shaped, J-shaped, Full-Body Pillow, L-shaped, and many more!

Dress a Little More Comfortable

We understand that style is something one simply cannot give up. But it would be much more comfortable if you tried to dress as relaxed as possible. Wear low-heeled—not flat—shoes with good arch support. Avoid high heels. You may consider wearing a maternity support belt. Research on the effectiveness of maternity support belts is limited, but some women find them helpful.

Lift Light

It’s good to get some workout during pregnancy; it keeps you and the baby healthy! But since you are pregnant and carrying a lot, try to lift lighter weights, squat down gently, and lift with your legs. Don’t bend your waist too hard or lift with your back, as it might stress your spine and leave you in a lot of pain. It's good to know your limits and ask for help if you need to lift something.

Try Sleeping on Your Side

As we already know, side sleeping has many benefits. Pregnant women should sleep on their sides instead of on their backs with their knees bent. You may also want to use pregnancy or support pillows between your bent knees, under your abdomen, and behind your back.

A pregnant woman sleeping on her side with a full-body pregnancy pillow

Apply Heat and Ice

While there is no scientific evidence to support its benefits, massage or the application of a heating pad or ice pack to your back might help. Hot packs soothe your back instantly if you apply them to the affected area for about 20 minutes.

See Your Doctor

Tell your doctor and health care team if you are experiencing severe back or neck pain lasting over two weeks. They may prescribe OTC drugs such as acetaminophen or other medicines such as stretching and exercise.

A urinary tract infection or preterm labor can both be indicated by back pain during pregnancy. Contact your healthcare team right away if you are experiencing back pain along with vaginal bleeding, a fever, or burning while urinating.