Tips To Prevent Back Pain During Pregnancy

Every year, approximately four million women in America are giving birth, among which two out of every three women are suffering from lower back and pelvic pain.

These symptoms will vanish within three months after the delivery.

Following some simple methods to guard your back during pregnancy can considerably reduce the symptoms and possibly prevent lower back pain on the whole.

Reasons for lower back pain

There are mainly two reasons for back pain during pregnancy.back pain

Growing fetus

First is the growing fetus. With the growth of the fetus, your abdominal wall stretches in order to hold the expanding womb. The additional room required for this needs to come somewhere from your body.

The stretching of abdominal muscles during your pregnancy is far beyond the usual level, so the muscles will lose the ability to do their normal function in maintaining the body posture. Due to these changes, your lower back acquires an unusual amount of burden from the torso.

Hormone relaxin

The second reason for lower back pain is the hormone relaxin. During the pregnancy period, the relaxin hormone exists in your body 10 times more than its usual level.

This hormone relaxes all the joints in your pelvis to provide enough room for your baby to come out from the birth canal. Sometimes, the relaxin hormone leads to abnormal motion in various new joints of your body, thus leading to swelling and pain. There are some simple approaches that can help in minimizing the pain.

  • Physical activity level should be decreased. Reduce doing those activities that put stress on your lower back and pelvis. For example, standing on single leg, standing for longer hours and walking long distances.
  • Follow right ergonomic postures at your work place. Take frequent breaks, lie down for some time, and alert yourself on structural strength. Create comfortable work environment. Don’t lift anything with larger weights [Ergonomic concerns].
  • Try to strengthen your back muscles. You can safely strengthen your back muscles in the pregnancy period until there is no burden from the torso squeezing the pelvis.

Lower back exercises

lower back exerciseHere are three easy lower back workouts which will benefit you a lot. Before going to practice these workouts, consult your doctor to know whether they are safe for you or not.

Workout 1: Get on your hands and knees such as you are ready to cleanse the floor. Align your wrists and elbows under the shoulders and knees under the hips.

Slowly inhale and at the time of exhalation, bend your back similar to an annoyed alley cat. During this state, your body acquires a convex C-shape. For few seconds, hold the position and do 10-15 repetitions.

Workout 2: Again, get on your hands and knees. Raise your left arm up straight to the sky so that it is in level with your back. At the same time, raise your right leg as high as you can, but don’t exceed your hip level.

For a few seconds, hold the pose without applying pressure on the lower back. Repeat the same workout with right arm and left leg. Do 10-15 repetitions by alternating the two postures.

Workout 3: Lay down on your back. Keep your knees bent and do mini sit-ups so that you can avoid the pressure on your back. Raise your head and torso up to six inches away from the floor.

Hold the pose for 10 seconds. Do 10-15 repetitions. This workout helps to strengthen your lower back. You should be very careful while doing the workout. Don’t pull up on your head while lifting as it can put strain on your neck.

Workout 4: This workout is same as workout 3. Just add little twist by bringing the right elbow towards the left knee. Repeat it with the left elbow and right knee. This workout strengthens the oblique muscles at the abdomen.

Perform each workout carefully. If you feel discomfort in your abdomen, immediately stop doing it and call your practitioner.

More Resources:

Safe Baby Pregnancy Tips – Visual Instructions For Expecting Parents

Natural Ways to Control Body Temperature During Pregnancy

Pregnancy Preparedness Tips to Be in Tip-Top Shape

Reasons Why Pesticide Exposure Should Be Avoided During Pregnancy


  1. The only thing that helped me with my back pain was finding the best possible position to sleep. It wasn’t easy to change the position whatever I liked with such a belly 😉 I haven’t tried such exercises so thanks for tips.


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