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    Suffering from Lower Back Pain during Pregnancy? Know What Causes it & How to Get Rid of it

    Back Pain

    Suffering from Lower Back Pain during Pregnancy? Know What Causes it & How to Get Rid of it

    Updated on 5 December 2022

    Is it Normal to Suffer from Back Pain During Pregnancy?

    Lower back pain in early pregnancy is a very common complaint. Of all the problems faced by women during pregnancy, backache during pregnancy is among the worst. While cramping and lower back pain in early pregnancy make a woman feel like she’s having her period, the growing belly in the later stages leads to severe back pain during pregnancy.

    What Causes Lower Back Pain in Pregnancy?

    1. Increasing weight

    During pregnancy, a woman gains 11-13 kgs on average. This creates a lot of pressure on her spine and lower back.

    2. A shift in Your Center of Gravity

    The growing weight, the increasing size of the uterus, water bag, baby, and the heavy placenta change the center of gravity of her body. This shift also changes the posture of the body, causing back pain in pregnancy.

    3. Separation of the Rectal and Abdominal Muscles

    the uterus expands to make space for the growing baby. Due to this expansion, rectal and abdominal muscle sheets spread from the rib cage to pubic bone and are parallel to each other. This makes the lower back pain during pregnancy even worse.

    4. Anxiety and Stress

    Anxiety and stress during pregnancy can also increase back pain or back spasms.

    5. Hormonal changes

    Due to the secretion of relaxing hormones during pregnancy, the pelvic area ligaments and joints also become loose. The supporting ligament of the spine also loosens up, resulting in back pain in early pregnancy.

    What is the Safest Way to Get Relief from Back Pain in Pregnancy?

    Though you can try many things, the traditionally accepted prenatal massage is the most trusted and safest way to get rid of lower back pain in pregnancy. Research has also proved that apart from relieving pain, prenatal massage also reduces depression and anxiety during pregnancy. However, it is advised that you should avoid oil massage in the first trimester of your pregnancy. Prenatal massages using good oil relax the tense muscles, improve blood circulation, and ease the pain in the back. Prenatal massage using Dhanwantaram Oil is considered best for back pain during pregnancy.

    Prenatal Massage using Dhanwantaram oil is highly recommended in Ayurveda because it provides quick relief from back pain during pregnancy. It is very effective in relieving muscle cramps, inflammation, and rigidness in joints. Most importantly, it contains natural ayurvedic ingredients such as Ashwagandha, Shatavari, Amla, and cow’s milk, which regulate the hormones and give you relief from anxiety and stress which are the topmost causes of back pain during pregnancy. Moreover, it also strengthens your muscles and helps facilitate childbirth.

    Most Effective Ways to Get Rid of Backache During Pregnancy

    The first thing that most of us reach out for when experiencing back pain is a Painkiller. However, this is not a safe option, especially if you are pregnant or have recently delivered. So, what other options do you have in case you are experiencing lower back pain during pregnancy?

    Apart from a relaxing massage, making a few changes and tweaking some habits here and there can provide relief from the pain. Here are the top ways that can help you get pregnancy back pain relief without the use of medicines.

    1. Change your standing and sitting postures

    Most pregnant women tend to lean back 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. Enhance your wardrobe & choose your footwear wisely

    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 pants and skirts that have soft broad elastic waistlines that sit under the belly, supporting it.

    4. Light Exercise

    Ask your doctor about light exercises that you can incorporate into your daily routine. Simple activities like walking, swimming, and stretching can help strengthen the back and legs and get rid of back pain in pregnancy. Exercises like prenatal yoga and Kegel exercises keep the fluids in the body moving to prevent muscles from tensing and causing discomfort.

    5. Change your sleep posture

    Rather than sleeping on your back, try sleeping on your side. Use a good-quality pregnancy pillow to support your knees, legs, and back. Also, ensure that you are using a good-quality mattress that supports your back. This can help provide relief from left-side back pain during pregnancy.

    6. Consider alternative therapies:

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

    7. Warm Baths:

    A warm bath is another good way to reduce lower back pain in early pregnancy and also make your back muscles less tense.

    8. Use heat:

    Heat soothes fatigued tendons and ligaments providing instant pain relief in joints, back, and muscles. An electronic hot bag is waterless and easy to use. Its neoprene-based gel technology retains heat for longer. It helps in improving blood circulation, hence, reducing and preventing muscle cramps, increasing flexibility, and restoring range of motion.

    9. Use a maternity belt:

    Wearing a maternity belt while sitting, standing, or walking for long supports, the muscles around the pelvic girdle, relieving severe back pain during pregnancy. Nonetheless, do not wear the belt for an extended period of time, as the muscles will then forget how to function on their own without assistance.

    Whichever method you choose to help relieve backache, be sure to run it by your gynaecologist once.

    Stretching Exercises to Reduce Back Pain in Pregnancy

    Here are some stretching exercises that may help to reduce your back pain during pregnancy:

    1. Low Back Stretches

    Get down on your hands and knees, ensuring your head is in line with your back. Pull in your stomach as you round your back slightly. Try to hold the position for several seconds, and then relax your stomach and back — positioning your back as flat as possible. Start slow and work your way to 10 repetitions. this exercise can help ease your backaches as the pregnancy progresses.

    2. Backward Stretch

    Rest on your hands and knees with your arms straight and hands parallel to your shoulders. Now, begin curling backwards, moving your hips towards your heels. Bend your head towards the knees and try to tuck it while keeping your arms extended. Try to hold this position for several seconds before returning to the starting position. Aim for 10 repetitions a day. This exercise targets your back, pelvis and thighs.

    3. Backward Stretch with a Fitness Ball

    Try doing the backward stretch with a fitness ball. Start on your hands on the fitness ball and knees on the floor. Start curling backwards, moving your hips towards your heels. Try to hold this position for several seconds before returning to the starting position. Aim for 10 repetitions a day.

    4. Standing Pelvic Tilts

    Next up is the standing pelvic tilt, another exercise to target your lower back muscles. Stand with your back against a wall and feet as far apart as your shoulders. Then try to push your back against the wall, hold for a few seconds and then return. 10 repetitions a day should be your aim.

    5. Pelvic Tilts with a Fitness Ball

    Now, try doing the pelvic tilts with a fitness ball. Sit on the floor and lean your back against the fitness ball. Your feet should lay flat on the floor and the arms at your hips. Begin pushing your back upwards and hold for a few seconds before returning to the starting position. Work your way to 10 repetitions. To prevent losing your balance, have someone stand by you.

    6. Torso Rotation

    Now, it's time to stretch your torso muscles along with the back muscles. Sit cross-legged on the floor and hold your right foot with your left hand. Then try moving your left hand backwards, opening your upper body towards the right. Hold the position for some seconds before returning to the start position. Switch hands and aim for 10 repetitions on both sides. You can also sit on a mat or a towel instead of the floor.


    Back pain during pregnancy is a common complaint raised by most pregnant women. By following some precautions, tweaking some habits and engaging in regular stretching exercises, you can hope to ease your backaches. You can also discuss the same with your doctor during your prenatal visit.

    You May also Like- Droppler Scan in Pregnancy


    1. Orvieto R, Achiron A, Ben-Rafael Z, Gelernter I, Achiron R. Low-back pain of pregnancy. NCBI

    2. NHS. (2021). Back pain in pregnancy.

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    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 skilled writer and has written about many niches, in both English & Hindi. She has been playing with words for 13 years.

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