Pregnancy is a beautiful phase in a woman’s life, marked by emotional excitement and immense physiological changes. However, it also brings its share of physical discomforts, with back pain being one of the most common issues faced during pregnancy. In fact, more than 50% of pregnant women report some form of back pain at some point during their pregnancy.
At Neo Spine Clinic, we understand how challenging this can be. Here’s a detailed guide to help you understand why back pain occurs during pregnancy, how you can manage it, and when to seek professional help.
Why Does Back Pain Happen During Pregnancy?
Several natural changes in the body during pregnancy contribute to back pain. Even women with pre-existing spine issues may notice a worsening of symptoms as pregnancy progresses.
1. Weight Gain
The average weight gain during pregnancy is about 10–12 kg. This includes the growing fetus, placenta, amniotic fluid, and increased fat and water content in the body. This additional weight increases the load on your spine, especially the lower back, causing discomfort or pain.
2. Shift in Center of Gravity
As the baby grows, the uterus expands forward, shifting your center of gravity. To maintain balance, many women subconsciously lean backward, placing extra strain on the lumbar spine and muscles supporting the back.
3. Hormonal Changes
During pregnancy, the body releases a hormone called relaxin which helps soften ligaments and joints in preparation for childbirth. Unfortunately, this also reduces the natural stability of the spine and pelvis, particularly affecting the sacroiliac joints, which connect the spine to the pelvis.
4. Stretching of Abdominal Muscles
The growing uterus causes the abdominal muscles to stretch and weaken, especially the rectus abdominis. This reduces anterior (front) support to the spine, further straining the back.
5. Emotional and Mental Stress
Pregnancy-related stress and anxiety can lead to muscle tension and spasms, particularly in the back and neck region.
Tips to Prevent and Relieve Back Pain During Pregnancy
With the right habits and precautions, back pain during pregnancy can be minimized or even avoided altogether. Here are some doctor-recommended tips:
A. Activity Modifications
- Avoid bending forward to lift objects. Instead, bend your knees and squat to pick things up.
- Hold items close to your body to reduce pressure on your spine.
- Distribute weight evenly in both arms—especially when shopping or carrying bags.
- Maintain good posture while sitting. Keep your back straight and supported.
- Sit on a firm chair with proper back support. Avoid soft sofas that cause you to slouch.
- When standing for long periods, keep one foot elevated on a small stool to reduce back strain.
- Sleep on a firm mattress or place a hard board under a soft one for better spinal support.
- Avoid sleeping flat on your back—sleep on your side, ideally the left side, with a pillow between your knees.
- Avoid high heels; choose supportive, low-heeled shoes.
- When turning, move your whole body using your feet instead of twisting your spine.
B. Pain Relief Measures
- Apply local hot or cold compresses to soothe muscle spasms.
- Topical pain-relieving gels may offer temporary relief.
- A gentle massage or warm bath can help relax tight muscles.
- Paracetamol is considered safe for most pregnant women. However, consult your doctor before taking any other pain medication.
- Make sure to get adequate rest throughout the day.
C. Exercises and Therapies
- Stay active with mild daily activity like walking.
- Consider prenatal yoga, aqua therapy, or physiotherapy under the guidance of trained professionals.
- Pelvic tilts, stretching, and specific core strengthening exercises can help maintain spinal alignment and reduce pain.
When Should You See a Doctor for Pregnancy-Related Back Pain?
While mild back pain is common and usually manageable, there are certain warning signs that warrant immediate medical attention:
- Severe or worsening pain that doesn’t improve with rest or home remedies.
- Signs of nerve involvement, such as numbness, tingling, or weakness in the legs.
- Back pain accompanied by fever, chills, or burning sensation during urination (may indicate an infection).
- Vaginal bleeding or cramping, especially in the later stages of pregnancy.
- Sudden onset of lower back pain in the final weeks, which might be an early sign of labor.
Final Thoughts from Neo Spine Clinic
Back pain during pregnancy can be distressing, but with the right care and precautions, it can be managed effectively. If you’re struggling with persistent or severe pain, don’t hesitate to consult a spine specialist.
At Neo Spine Clinic, Mumbai, we offer comprehensive care for women with spine-related issues during pregnancy and postpartum. If you’re concerned about your back pain, reach out to us for a thorough evaluation and personalized treatment plan.
Contact Us
📍 Neo Spine Clinic, Mumbai
📞 +91-9967600461
📧 draks777@gmail.com
