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Back pain during pregnancy

Back pain and pregnancy often go hand in hand. From good posture and exercise to massage therapy, consider ways to relieve back pain.

By Mayo Clinic staff

Back pain is a common complaint during pregnancy. And it's no wonder. You're gaining weight. You're walking in a new way. And your hormones are relaxing the muscles and ligaments throughout your body.

But you don't have to grin and bear it. Often, you can treat — or prevent — back pain during pregnancy with simple self-care strategies or complementary therapies.

Give back pain the boot

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Photograph of pregnant woman lifting box from floor Proper lifting during pregnancy

Consider these steps to ease back pain:

  • Practice good posture. As your baby grows, your center of gravity shifts forward. As you compensate in some way to avoid falling forward, you may strain the muscles in your lower back — which can cause back pain. Enter the principles of good posture. Tuck your buttocks under, pull your shoulders back and downward, and stand straight and tall.
  • Sit and stand with care. Sit with your feet slightly elevated. Choose a chair that supports your back or place a small pillow behind your lower back. Change position often, and avoid standing for long periods of time. If you must stand, rest one foot on a low step stool.
  • Sleep on your side. Sleep on your side, not your back. Keep one or both knees bent. It may also help to place one pillow between your knees and another under your abdomen, or use a full-length body pillow.
  • Lift properly. When lifting a small object, squat down and lift with your legs. Don't bend at the waist or lift with your back. And know your limits. Ask for help if you need it.
  • Get the right gear. Wear low-heeled shoes with good arch support. Wear maternity pants with a low, supportive waistband. Consider using a maternity support belt.
  • Try heat, cold or a back rub. Apply heat to your back. Soak in a warm bathtub or try a heating pad. Some women find relief by alternating ice packs with heat. Rubbing your back also may help. Better yet, ask someone to rub your back for you.
  • Stay fit. Regular exercise can keep your back strong and may actually relieve back pain. With your health care provider's OK, try swimming, walking or riding a stationary bike.
  • Try pelvic tilt exercises. Kneel on your hands and knees with your head in line with your back. Pull in your abdomen, arching your spine upward. Hold the position for several seconds, then relax your abdomen and back. Repeat five times, working gradually up to 10. Ask your health care provider about other stretching exercises, too.
  • Consider complementary treatments. It's unclear how effective chiropractic care or acupuncture are at treating low back pain in pregnancy. But they may provide comfort for some women. These methods are likely safe during pregnancy — as long as you're receiving good prenatal care. Discuss your pain with your health care provider first, however, to make sure your back pain isn't caused by an underlying condition.

Acetaminophen (Tylenol, others) is safe to use during pregnancy, but other pain relievers — including aspirin and ibuprofen (Advil, Motrin, others) — are not. Check with your health care provider before taking any medication to treat your back pain.

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References
  1. Back pain during pregnancy. North American Spine Society. http://www.spine.org/Pages/ConsumerHealth/SpineHealthAndWellness/PreventBackPain/BackPainDuringPregnancy.aspx. Accessed Oct. 12, 2008.
  2. Easing back pain during pregnancy. American College of Obstetricians and Gynecologists. http://www.acog.org/publications/patient_education/bp115.cfm. Accessed Nov. 8, 2008.
  3. Gordon MC, et al. Maternal physiology. In: Gabbe SG, et al. Obstetrics: Normal and Problem Pregnancies. 5th ed. Philadelphia, Pa.: Lippincott Williams & Wilkins; 2007. http://www.mdconsult.com/das/book/body/109589655-2/0/1528/23.html?tocnode=54291065&fromURL=23.html#4-u1.0-B978-0-443-06930-7..50005-0_71. Accessed Nov. 8, 2008.
  4. Cunningham FG, et al. Prenatal care. In: Cunningham FG, et al. Williams Obstetrics. 22nd ed. New York, N.Y.: McGraw-Hill Companies; 2005. http://www.accessmedicine.com/content.aspx?aID=742204. Accessed Nov. 8, 2008.
  5. Stuber KJ, et al. Chiropractic treatment of pregnancy-related low-back pain: A systematic review of the evidence. Journal of Manipulative and Physiological Therapeutics. 2008;31:447.
  6. Bermas BL. Pain related to the musculoskeletal system during pregnancy. http://www.uptodate.com/home/index.html. Accessed Nov. 10, 2008.
  7. Pennick VE, et al. Interventions for preventing and treating pelvic and back pain in pregnancy (Review). Cochrane Database of Systematic Reviews. 2007:CD001139.
  8. The secret of good posture. American Physical Therapy Association. http://www.apta.org/AM/Template.cfm?Section=Home&CONTENTID=20457&TEMPLATE=/CM/HTMLDisplay.cfm. Accessed Nov. 13, 2008.
  9. Harms RW (expert opinion). Mayo Clinic, Rochester, Minn. Nov. 13, 2008.

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