Tips on how to ease back pain during pregnancy

Most moms-to-be experience back pain during their pregnancy, especially during the third trimester. Your centre of gravity gradually shifts forward as your baby grows and your belly gets bigger. If you look into a mirror habitually, you can even see how your posture is changing.

Why does back pain occur?

Muscles in your stomach, back, and pelvic floor all help support your increasing weight and body, but your growing baby and changing posture can put quite a strain on them. This can lead to pain and discomfort from time to time, particularly around your lower back area. Hormonal changes during pregnancy may also cause the joints in your back and pelvis to loosen, resulting in instability and pain.

How can you protect your back during pregnancy?

Modifying some aspects of your lifestyle can help to alleviate back pain, but talk to your doctor if your back pain persists or doesn’t go away.


  1. Gentle exercises can help you better protect your back by strengthening and stretching your muscles. But do talk to your doctor first about appropriate prenatal exercises.
  2. Sleep on your side and place a pillow between your knees to relieve pressure on your back.
  3. Change your sitting and standing posture – think tall and straight. Put a cushion behind your lower back when you are seated.


  1. WebMD: Back Pain in Pregnancy
  2. March of Dimes Backache
  3. American College of obstetricians and Gynecologists
  4. Baby Center: Black Pain in Pregnancy