Back pain or backache is very common during pregnancy, affecting up to three-quarters of pregnant women at some stage in their pregnancy.

The good news is that there are many ways you can ease your back pain and prevent it from getting worse. But before we go into that, let’s explore what causes back pain.

What causes back pain during pregnancy?

During pregnancy, your ligaments become softer and stretch in preparation for labour. This softening of the ligaments is due to a hormone called relaxin, which peaks at around 10 to 14 weeks of pregnancy. So if you’re experiencing back pain quite early on in your pregnancy then relaxin is likely the cause.

As your baby grows, your abdominals stretch and your womb expands, which puts even more strain on your ligaments and muscles. This may affect your ability to hold your posture, putting even more strain on your lower back.

If you are overweight and do not exercise regularly then you are more likely to experience lower back pain. The same can be said if you have previously experienced lower back or pelvic pain. Exercising or working too strenuously can also make lower back pain worse.

Now we’ve explored the causes of back pain, let’s take a look at ways you can ease your back pain.

How do I ease my back pain?

The best way to prevent and ease back pain is through various exercises. Exercising before and during your pregnancy can reduce the severity significantly.

If you aren’t used to doing exercise, make sure to ease in gently. Start with 10-minute sessions of moderate exercise at various times throughout the week. Then slowly build up to the recommended 150 minutes in total per week.

Exercises that strengthen your back during pregnancy include yoga, pilates and swimming, which also build up and strengthen your core muscles. These exercises also help to improve your posture which can ease the lower back. Pelvic floor exercises can help to relieve back pain, too.

Other tips to help ease your back pain:

Avoid heavy lifting
Move your feet when you turn your body
Wear flat shoes
Bend your knees and keep your back straight if you pick something up from the floor
Balance the weight when you carry shopping bags
Have a warm bath
Get a massage
Get enough sleep, preferably at least 8 hours
Attend a back care class
Use a supportive mattress and make sure you’re properly supported when sitting (maternity pillows are great!)
Acupuncture
Osteopathy

Get support straight away for your back pain if:

You're in your second or third trimester, as this could be a sign of early labour
You have pain under one or both of your ribs
You have a fever (more than 38 degrees C) or you’re bleeding from your vagina
You experience pain when you pee

How do I deal with back pain during pregnancy?

Unii shares how to cope with one of the most predictable pregnancy problems.