Lower Back Pain During Pregnancy: Cause and Tips for Relief

Worrying about the baby in the front and the pain in your back? Lower back pain during pregnancy is very common, and it usually worsens in the last trimester when your baby grows bigger. What causes lower back pain, what are tips for relief from lower back pain and what can you to keep yourself in good spirits? We’ve got your back – let’s find out what you can do.

Causes of severe lower back pain during pregnancy

pregnant woman lower back pain


Cause #1: Changes in hormone levels

Changes in the amount of hormones secreted in the body from the moment pregnancy was established can cause lower back pain even in the early stages of pregnancy. One such hormone, relaxin, causes the ligaments to loosen and makes it easier for the baby to pass through the pelvis.

However, the ligaments that keep the pelvis in place loosen and cause the joints in the pelvis to loosen as well. To keep your body balanced, your muscles work to keep the pelvis in place, so you’ll use your muscles much more. This can cause you to get lower back pain more easily.


Cause #2: Change in center of gravity

Once you’re into the third trimester, the growth of the baby causes your belly to protrude more, and your center of gravity isn’t exactly at the center of your body anymore. To regain your balance, you will naturally lean back. If you’re used to straightening your spine and leaning back a little, you might also have lower back pain postpartum. It might not just be your back, but your buttocks, thighs, or groin might also cramp or ache as well.

Fighting back at lower back pain during pregnancy

woman lower back pain

Fight back at lower back pain especially in the last trimester by working the muscles in your lower back and waist areas, strengthening them and improving blood circulation there. If possible, start with the following exercises and lifestyle changes as soon as you can – way before pregnancy starts, if possible!



  • Prenatal yoga
  • Prenatal swimming
  • Prenatal aerobics
  • Walking

Make sure you don’t cross the line and do exercise too strenuous for you. Consider the recommendations and advice given to you by your practitioner. Light exercises like yoga and walking can be done every day.


Lifestyle changes

  • Try not to put any burden on your waist/back
    When moving heavy things, ask the people around you for help. If you have a desk-bound job, be sure not to be in the same sitting position for too long. Make sure you take a break or stretch once every hour.

  • Lie down and relax
    Take the load off your waist and lower back by relaxing in a tub of warm water at the end of the day or lie down frequently. Do this consistently and this will reduce the overall strain on your body.

  • Having a good posture
    Watch your posture and make sure you’re not sticking your chest out to balance your body out. Make sure you sit with your back straight even while on the sofa.

Family, friends and your practitioner watching your back

pregnant woman friend talking smile

You want to be able to turn your back on your lower back pain and have it disappear – but carrying the baby around and moving your heavy body around might mean for you that lower back pain is here to stay. Don’t worry over it by yourself – the people around you won’t turn their backs on you. Talk to your practitioner, friends or family, and get them to help you out whenever you need someone to watch your back.