Back pain is common in pregnancy. It is caused by changes in your body to accommodate your growing baby. You can help improve lower back pain by changing and supporting your posture.
Emergency action required: Call 112 or 999 or go to your nearest emergency department (ED) if you:
- lose feeling in one or both of your legs, your bum or your genitals
- cannot control your need to pee or poo
Non-urgent advice: Contact your GP or midwife if:
- your back is very painful and it's affecting your quality of life
They may refer you to a physiotherapist.
Urgent advice: Contact your GP, maternity unit or hospital urgently if
you have back pain and you:
- have intense pain at the start of your second or third trimester - this could be a sign of early or premature labour
- have pain when you pee
- suddenly need to pee very frequently
- have a high temperature (fever) of 38 degrees Celsius or higher
- have bleeding from your vagina
- have pain under your ribs - on one or both sides
Causes of back pain in pregnancy
Back pain is caused by changes happening in your body to accommodate your growing baby.
For example:
- your posture changing to accommodate the increased weight you're carrying
- your hormones changing - these can make your pelvis and back feel weaker
- more pressure and less support for some joints in your back and pelvis
- tiredness and stress - these can intensify any pain or discomfort in your body
How to reduce back pain in pregnancy
Being aware of your posture and trying to improve it can reduce your risk of back pain.
Do
-
think about your posture when you are sitting or moving
-
tuck your hands under your bump for support if you have to stand for a long time
-
keep the weight even between your two legs - avoid shifting your weight to the left and the right leg
-
wear comfortable, supportive, low-heeled shoes
-
sit with your bottom against the back of a chair and sit up tall - put a small cushion at your lower back if needed
-
get enough sleep - this can help reduce pain
-
put a heat pack on your lower back (not your bump)
-
stay active with stretching and gentle exercises
Don't
-
do not lift heavy objects - if you need to lift anything, bend your knees and keep a straight back
-
do not stand for long periods of time
Correct posture during pregnancy
You can practice improving your posture by following these steps:
- Keep your knees slightly bent.
- Bring your ribs over your hips.
- Roll your shoulders back and down.
- Tuck your chin in.
- Keep the back of your neck long.
Change your position often to avoid putting too much stress on your joints.
Watch a video on correct posture during pregnancy
This video shares advice on how to position your knees, pelvis and shoulders.
Do a back exercise
Child's pose
This exercise will help to relieve the pressure on your back. It give the joints and muscles in your lower back space to open and lengthen.
- Kneel on the floor or on your bed.
- Sit with your bottom onto your heels - using a pillow behind your knees can make it more comfortable.
- Widen your knees to allow space for your bump.
- Stretch your hands forward as far as you can comfortably - if you find this difficult, you can lean on pillows.
This should feel like a relaxing and comfortable stretch for your lower back.
Cat cow exercise
This exercise will help strengthen your tummy muscles. This can help your back and ease back pain.
- Start on your hands and knees with your knees under your hips and your hands under your shoulders - your spine should be in a neutral position.
- Arch your back towards the floor.
- Push your back up towards the ceiling - you should feel a stretch along your spine.
- Breathe comfortably and hold this position for 20 seconds.
- Repeat the steps again 5 times.
Gentle twist
Stop doing the exercise if you feel pain at any time.
- Sit tall with your legs crossed - both bottom cheeks should stay in contact with the floor.
- Gently twist to your left.
- Keep breathing comfortably.
- Hold for 20 seconds.
- Repeat 3 times then change direction and repeat this exercise but twisting to the right.
Side stretch
- Sit with your legs crossed.
- Place your left hand on the floor to your left side and gently point your right arm over your head to the left.
- Gently lean towards your left side - both bum cheeks should stay in contact with the floor.
- Take long, deep breaths in this position and relax into this stretch.
- Hold for 20 seconds.
- Repeat 3 times then swap sides and repeat the exercise but stretching to the right.
You can also sit and stretch your sides while sitting on a chair.
