Low back pain is a common complaint during pregnancy. Your growing uterus shifts your center of gravity, weakens your abdominal muscles and changes your posture. The extra weight puts increased stress on your muscles and joints. Hormonal changes also cause your joints and ligaments to loosen, especially in the third trimester. These changes can lead to increased discomfort when sleeping, changing positions, walking and lifting.
Protecting and strengthening your back during pregnancy may help with discomfort and prepare you for labor. Natalie Lane, RN, shares the best ways to reduce back pain during pregnancy.
Preventing injury
Protecting your lower back includes using proper body mechanics.
- Avoid bending at the waist when lifting. Intentionally use your leg muscles by doing a squat when lifting objects from the floor. Avoid lifting heavy objects—anything greater than 10 lbs— and avoid twisting motions as much as possible.
- Wear supportive footwear and avoid wearing high heels.
- Keep your shoulders back and maintain proper posture. Avoid arching your back, as this increases stress on your lower back.
- Sitting for extended periods increases stress on your lower spine and lower back pain. Make sure to take frequent breaks to get up and walk around if you have a desk job.
- Sleep on your side with pillows between your knees, behind your back and under your belly to take stress off your lower back.
Exercise & stretches
Exercise can help to strengthen your back and relieve pain. Always check with your physician before starting an exercise program during pregnancy and avoid exercises flat on your back after the first trimester.
- Swimming is a great, low-impact exercise that takes the strain off your joints.
- Walking is an easy, low-impact exercise that you can do daily.
- Prenatal yoga is a great way to incorporate stretches while strengthening your lower back and improving your balance.
Exercises on your hands and knees strengthen your lower back and relieve discomfort, as the weight of your uterus is forward and off your lower back.
- Pelvic Tilts/“Cat-Cow”:
- This exercise stretches your lower back as you integrate breathing with rounding your back up to “cat” pose as you exhale and relaxing into “cow” as you inhale.
- Back Strengthener/“Bird Dog”:
- This exercise improves spine and core stability. Inhale and lift your opposite arm and leg simultaneously, pausing to hold for 1-2 seconds. Exhale and lower and then switch sides. Keep a flowing motion as you continue alternating sides.
- Child’s Pose:
- This restful pose will stretch your lower back muscles, gluteal muscles, quads, shins and ankles. Kneel on the floor, separate your knees about as wide as your hips and sit on your heels. Exhale and fold forward to lay your torso down between your thighs, extending your arms out in front of you.
Stretch gently to avoid putting more stress on your joints.
Listen to your body and stop exercising if you have increased pain or fatigue. Call your physician if you have back pain that doesn’t go away or is accompanied by a fever or lower abdominal cramps.
Your comfort matters—before and after baby arrives.
Taking care of your back during pregnancy is just the beginning. For a smooth transition into parenthood, check out our post-birth checklist to help you feel confident and supported every step of the way.
Natalie Lane is a mother of three, an OhioHealth RN, a certified fitness trainer, and the owner of Model Mama Fitness, and Faithfully Fit 7, LLC.
