Causes and Prevention Tips for Easing Pregnancy Back Pain

It’s one of the best feelings in the world — to be pregnant. Pregnancy is filled with changes, both physical and emotional. However, it’s also one of the most challenging. Things you’ve worked your entire life to achieve, like being a mother, come with a hefty price. The price is a slew of negative changes that come with pregnancy. One of these changes is a case of back pain. Pregnancy back pain is seen in 50% of women.

While it’s normal, it doesn’t have to control your life. Read on to learn more about the cause and prevention tips.

Muscle and Ligament Strain

As the body adjusts to the changes associated with pregnancy, the muscles, ligaments, and tendons that support the spine and abdomen stretch to accommodate the growing baby. This extra strain can often result in discomfort in the back and hips. To mitigate the effects of this strain, pregnant women should practice regular exercise.

Regular stretching can also help alleviate some pressure and invest in a maternity belt to help support the spine. Additionally, sleeping on the side with a pillow between the knees can help to distribute the belly’s weight and keep the spine evenly.


Extra Pressure

Practicing core exercises and stretching regularly can help strengthen the supporting muscles in the abdomen and back. It can help lessen the extra pressure.

Sitting in chairs that provide support and taking regular walks can also help reduce discomfort and strain. Pregnant women need to wear comfortable, supportive footwear.

Additionally, wearing a belly support belt can help distribute the baby’s weight more equally throughout the abdomen and reduce strain on the back.

Massage therapy, yoga, and other physical therapies can also be beneficial in reducing back pain due to extra pressure. For lower back pain pregnancy relief, visit

Excess Weight Gain

As the baby grows, the added weight causes a strain on the muscles and ligaments of the lower back. Additionally, hormones released during pregnancy cause the joints to become looser, making the extra weight harder to bear.

To prevent severe back pain during pregnancy, ensure a balanced diet and keep within an appropriate weight range. Proper posture and staying as active as possible also help with back pain. 

Physical Activity

Low-impact exercises, such as walking and swimming, strengthen the core muscles. Regular stretching can also help alleviate tension in the muscles around the spine. Pregnant women should also focus on proper posture during physical activity to avoid putting excess strain on the back.

Additionally, pregnant women should focus on balanced physical activity rather than putting too much strain on specific muscles. Modifying activities to accommodate the changes in the pregnant body is also essential.

For example, pregnant women may need to switch to lower-impact activities in the later stages of their pregnancy. Lastly, women should make sure to hydrate regularly and eat a balanced diet to ensure that they maintain adequate energy levels while they exercise.

Avoid Pregnancy Back Pain

With the proper prevention tips and approaches, you can minimize the chances of pregnancy back pain and give yourself some much-needed relief. Taking daily breaks to rest and relax your body would be best. So if you are struggling with pregnancy back pain, do not hesitate to reach out for help!

For more helpful tips, check our site today.


Divya is a writer, who loves to read and write. She is a Company Secretary by profession. She is passionate about art, reading, writing, music, and creativity. She loves to do research on ‘Parenting’ and discover new things now and then. Her passion about positive parenting pushed her to write on ‘Wonder Parenting’. Her loving daughter, Vachie, helped her to dig deep and reach new heights on Parenting. She believes that ‘Parenting is Patience’ and shares her own journey to express that parenting approach differs for every individual.
Simple Living High Parenting!