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    7 Effective Ways to Relieve Leg and Back Pain During Pregnancy

    Back Pain

    7 Effective Ways to Relieve Leg and Back Pain During Pregnancy

    Updated on 27 March 2024

    Medically Reviewed by

    Dr. Sukanya Patra

    Obstetrician & Gynecologist - MBBS| DGO, MRCOG(UK)

    View Profile

    Back and leg pain are regular complaints during pregnancy. Mostly experienced between the fifth and the seventh months of pregnancy, these are experienced by most pregnant women. In this article, we will understand the causes of leg pain and back pain during pregnancy and how to ease back and leg pain during pregnancy.

    Causes of Leg and Back Pain During Pregnancy

    Here are some of the most common reasons why pregnant women experience leg pain and back pain during pregnancy:

    1. Increasing Weight

    During pregnancy, a woman gains 11-13 kg on an average. As the baby grows and weight increases, it creates a lot of pressure on your spine, lower back and legs. As a result, you are likely to experience leg pain and back pain more during your second and third trimesters.

    2. A Shift in Your Center of Gravity

    Your increasing weight, the growing size of your uterus, the water bag, the growing baby, and the heavy placenta can change the center of gravity of your body. This shift also changes the posture of your body causing leg and back pain during pregnancy.

    3. Hormonal Changes

    During pregnancy, there is a surge in pregnancy hormones that relax the muscles and ligaments in the lower back, pelvic and thigh areas to allow more space for the baby. As a result, your pelvic area ligaments and joints become loose, resulting in leg and back pain.

    You may also like: How to Manage and Alleviate Round Ligament Pain During Pregnancy?

    How to Reduce Leg and Back Pain During Pregnancy?

    Making a few changes and tweaking some habits here and there can provide relief from the pain during pregnancy. Here is a list of some of the best ways to ease back and leg pain during pregnancy:

    1. ​Changing standing and sitting postures

    Most pregnant women tend to lean backwards to compensate for the shift in their center of gravity. This puts immense pressure on the muscles of the lower back triggering and gradually aggravating the pain in the lower back and legs. A good pregnancy posture that requires you to stand tall, pushing your shoulders back and chest out and planting your feet as wide as you feel comfortable helps ease the pain. While sitting, using a chair that offers back support is also helpful. Additionally, do not sit or stand for long periods. If you must, use a stool to elevate your legs.

    2. Avoid lifting heavy objects

    If you need to, then bend at the knees by squatting and lift the object using the strength of your legs rather than the back.

    3. ​Enhancing your wardrobe

    Choose low-heeled shoes that offer arch support. Avoid high heels as they put pressure on your legs and back, distressing them. Also, invest in a maternity belt that supports your growing belly and back. Alternatively, you can wear maternity leggings and maternity panties that have soft broad elastic waistlines that sit under the belly, supporting it. Compression stockings may also help.

    4. ​Exercising

    Ask your doctor about light exercises that you can incorporate in your daily routine. Walking and stretching as recommended by the doctor can help strengthen the back and legs and get rid of the pain.

    5. ​Massaging

    Including a massage in your daily routine can also help ease back and leg pain. Use an Ayurvedic formulation such as Mylo Ayurvedic Pain Relief Oil that combines the goodness of well-known ingredients to massage the lower back and legs gently in a circular motion. This increases blood circulation and relaxes muscles that have tensed carrying the extra weight.

    6. ​Changing sleep posture

    Rather than sleeping on your back, try sleeping on your side. Use a good quality C-shaped or U-shaped pregnancy pillow to support your knees, legs and back. Also, ensure that you are using a good quality mattress that supports your back.

    7. ​Considering alternative therapies

    Some women believe that alternative therapies, like neurotherapy, color therapy, rub therapy, chiropractic treatment, and acupuncture, can also provide relief from back and leg pain. If you also want to consider these options, discuss with your doctor first.

    If these small changes do not relieve your leg and back pain during pregnancy, consult your doctor as these may be a symptom of something else.

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    Medically Reviewed by

    Dr. Sukanya Patra

    Obstetrician & Gynecologist - MBBS| DGO, MRCOG(UK)

    View Profile

    Written by

    Priyanka Verma

    Priyanka is an experienced editor & content writer with great attention to detail. Mother to an 11-year-old, she's a ski

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