It is very common as most women suffer back pain in the second trimester. Pregnancy-related back pain affects your lower back typically. With the shift of your center gravity due to your growing bump, you may need to find a new balance. Normally you can’t put this problem aside as it may affect your daily life and night sleep. Learning the reasons that cause your backache and correcting your posture can help you relieve the pain.


The weight of the growing baby and uterus also puts pressure on the blood vessels and nerves in the pelvis and back.


During pregnancy, a hormone called relaxin is released to allow muscles and ligaments near the pelvis to relax and your stable joints to loosen up to prepare for delivery. Also, it can cause ligaments that support the spine to loosen, causing instability and pain. Then, your birth canal can expand during the labor.


Besides, the abdominal muscles stretch and separate and the uterus continues to expand to grow the baby. You may lean back to regain balance since your center of gravity shifts to the front of the body. That is why you feel low-back pain and muscle stiffness.

Tips to relief

1. Exercise

Regular exercise can strengthen and relax your muscles. Walking, swimming and gentle exercises which focus on abdominal muscles and back are recommended. To reduce stress, you can try meditation and prenatal yoga.

2. Improve your posture

Keep your back straight and support your lower back with a pillow when you sit at work and at home. Also, rest your feet on a stool to elevate your feet slightly and put less pressure at your lower back. Avoiding standing for a long time. Try side sleeping to relax your back. Pick a maternity pillow between your knees, under your abdomen and behind your back.

3. Put on maternity belt

Wearing a maternity belt for additional abdominal and back support. To pick a good maternity belt, you can choose the material which is gentle to skin and won’t irritate your sensitive skin. Hence, it can help decrease mother's low back pain and pelvic girdle pain.

4. Choose a right shoes

Keep your high heels aside. Put on flat shoes or low-heels with good arch support to distribute your growing weight. Avoid lifting up heavy loads or it may hurt your back. Ask for help if you need to carry heavy loads.

5. Try cool, hot or massage

Apply cool or hot compress on the painful area for up to 20 minutes several times a day to relax your muscles. Don’t apply it to your belly.  Also, you can try prenatal massage and take a warm bath.

6. Get a firm mattress

A firm mattress can support you well during sleep to prevent and relieve backache. If your mattress is soft, put a hard board under it during your pregnancy.


Learning how your body changes during pregnancy, you can also know the remedies to deal with your back pain, as the saying goes, prevention is better than cure. Talk to your doctor if you feel severe and rhythmic pain after trying the above remedies.