Back pain is one of the most common discomforts many women experience during pregnancy.
As the body goes through various changes, back pain often becomes a part of the journey.
Understanding the causes of back pain can help pregnant women take steps to manage and
release it.
1. Hormonal Changes
During pregnancy, the body produces a hormone called relaxin, which helps prepare the body
for childbirth by loosening the ligaments and joints in the pelvic area. While this is essential for
delivery, it can also cause the spine and lower back to become less stable, leading to discomfort
and pain.
2. Weight Gain
As the pregnancy progresses, the body gains weight to support the growing baby. This added
weight places extra pressure on the spine, particularly the lower back. The increased load can
strain muscles and ligaments, causing pain and discomfort in the back.
3. Postural Changes
Poor posture may result from the center of gravity shifting forward as the belly expands.
Pregnant women may find themselves arching their backs more or standing in a way that
causes strain. Over time, these changes in posture can lead to back pain, particularly in the
lower back.
4. Increased Pressure on the Spine
As the baby grows, it puts more pressure on the spinal cord and muscles. The body tries to
balance the baby's weight and the changes in posture, which can cause pain, particularly in the
lower back.
5. Muscle Separation (Diastasis Recti)
In some pregnancies, the muscles of the abdominal wall may separate as the uterus expands.
This condition, called diastasis recti, can affect the support the muscles provide to the spine,
causing back pain.
6. Sciatica
Pregnant women may experience a condition called sciatica, where the growing uterus presses
on the sciatic nerve. This pressure can cause sharp, shooting pain that radiates from the lower
back down through the hips and legs.
7. Stress and Fatigue
The emotional and physical stress of pregnancy can also contribute to back pain. Carrying the
extra weight, lack of sleep, and changes in daily routine can all lead to muscle tension and
discomfort.
How to Manage Back Pain During Pregnancy
● Exercise: Gentle activities like walking or swimming can strengthen muscles and
improve posture.
● Proper Posture: Standing tall, sitting straight, and avoiding slouching can reduce strain
on the back.
● Rest: Taking breaks and using supportive pillows when sleeping can help ease
discomfort.
● Supportive Shoes: You may reduce your back pain by wearing shoes with enough arch
support.
Back pain during pregnancy is common, but with some care and adjustments, it can often be
managed. If pain becomes severe, it is important to consult a healthcare provider.
