How to Deal with Back Pain During Pregnancy

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Ways to Overcome Back Pain During Pregnancy

Back Pain


Back pain is one of the most common symptoms among pregnant women. In some women, it starts early in pregnancy and remains through the nine months of pregnancy. Some women experience upper back pain during pregnancy while some women experience lower back pain during pregnancy.
Some of the causes of back pain during pregnancy.

  • Weight gain
  • Postural changes
  • Hormonal changes
  • Muscle separation
  • Stress
  • Fatigue
  • Muscular imbalance etc

Ways to overcome back pain during pregnancy

Exercising is one of the best options to give you relief from back pain. Before you start your exercise programmed always consult with your doctor.

Some of the safest and useful exercises are-

  • Swimming- It is a very good exercise for pregnant women. It strengthens your abdominal muscles and lower back muscles. The buoyancy of water removes strain off the ligament and joints. And always take precautions while getting out of the pool.

  • Weight training- Weight training will build up your stamina and also strengthening the abdominal muscles, back muscles and legs. Pregnancy-related weight training includes squatting and shoulder-lateral exercise.

  • Walking and stretching- These are very good simple and effective exercise programmed to help you in relieving from back pain. Stretching increases the flexibility in leg and back’s muscle. Prenatal yoga helps in balancing. Walking is an effective cardiovascular exercise which is safe during pregnancy.

    Some remedies for back pain during pregnancy

    • Provide good posture.
    • Avoid high heels.
    • Wear a maternity support belts.
    • Sleep on your side- Support pillows between your bend knees under your abdomen and behind your back.
    • Lift Properly- When lifting a small object, squats down and lifts with your legs. Don’t bend waist.
    • Massage or the application of a heating pad or ice packs to your back might help in back pain. So, include physical activity in your daily routine.


Content Reviewed by – Dr. Parmila Sharma