If your back has become a source of pain during pregnancy, you're not alone — anywhere from 50% to 80% of people experience this symptom at some point in pregnancy.

Most pregnancy-related back pain is located in the lower, or lumbar, region and will often radiate to the buttocks, legs, pelvis and other sacroiliac regions. You might also feel pain in your upper back or shoulders, but this is less common, says Apurva Shah, an OB-GYN at Saint Vincent's Hospital and medical advisor for Mira.

For some people, back pain in pregnancy is no more than a minor annoyance. But according to 2019 research, about a third of people experience back pain severe enough to disrupt daily life and routines. Potential complications of pregnancy-related back pain include:

Back pain in pregnancy is common, and you have plenty of options for relief. Here, you'll learn more about how pregnancy causes back pain and what you can do to manage it.

Back pain can set in as early as the first trimester but is more common in the second and third trimesters — between five and seven months of pregnancy.

While anyone can experience back pain in pregnancy at any time, some factors could make it more likely:

Activities that put extra stress on your joints, such as lifting heavy objects or lifting in a way that places more strain on your back could also bring on the pain sooner.

It's common knowledge that pregnancy changes a lot about your body, both inside and out. A few of these changes contribute to back pain. Pregnancy hormones play a key role, but so do weight gain and environmental factors related to pregnancy, like stress.

In early pregnancy, your body starts producing more of the hormone relaxin, which loosens your joints and supports many of the changes your body undergoes during pregnancy. For example, it may act on your ligaments, allowing the body to expand for pregnancy and childbirth.

As relaxin loosens your joints, it can cause misalignment and pressure on the lower back as your spine arches forward with extra weight, says Tracy Shevell, an OB-GYN with Sesame Care.

Slouching or sitting in ways that put uneven stress on your muscles or joints — such as crossing your legs — could worsen this type of pain.

It's common to gain 20 to 40 pounds during pregnancy. Weight gain during pregnancy can cause back pain in a few ways:

As your uterus grows from the size of a fist to the size of a pumpkin, your center of gravity shifts forward. "To compensate for this forward pull, the back muscles work overtime, which contributes to back pain," says Shah.

As you shift to accommodate this weight, it can negatively impact your posture and cause further pain.

"Stress can lead to muscle spasm and tension and exacerbate already-problem-areas," says Shevell.

A small 2013 study linked higher levels of stress in early pregnancy to higher chances of back pain during pregnancy. Researchers suggest this may be because emotional distress can worsen the physical experience of pain.

In short, you may be more likely to experience back pain during pregnancy if you: 

Important: Some less-common causes of back pain during pregnancy, like a kidney infection or early labor, require more intensive medical care. If you experience new, sudden, and intense back pain, or sharp pain in your back accompanied by fever, nausea, and painful urination, contact your care team as soon as possible. 

Persistent back pain during pregnancy can make daily life tougher, but these expert-approved tips could help you manage it. 

Some of the following support devices could help you reduce pregnancy-induced back pain, says Shevell:

Shoes are another clothing item to consider when it comes to managing back pain. While wearing comfortable shoes can always help support your back, "high-heeled shoes are considered anti-supportive and should be moved to the back of your closet for a while," says Shevell.

While a small 2015 study does suggest support belts could help reduce low back pain and make movement less uncomfortable during pregnancy, more research is necessary to confirm this.

We test and recommend the best pregancy pillows. Check out our picks:

Good posture is an important part of preventing and alleviating back pain during pregnancy, says Shah. 

When standing, Shah says it can help to:

"If you plan on standing for prolonged periods of time, rest one foot on a stool and alternate regularly to change weight distribution," he says.

When sitting, Shah says it's wise to:

A 2017 study tracked how different movements impacted participants' low back pain through their pregnancies. Participants linked three movements in particular — sitting, getting up from a chair, and tossing and turning in bed — to their low back pain. 

Study authors emphasized that uneven posture plays a key role in pregnancy-induced back pain, so taking a mindful approach to your posture, such as using intentional movements when standing up or sitting down, could make a difference.

Research emphasizes the importance of exercise in supporting a healthy pregnancy and reducing the back pain it can cause.

"Though it may seem counterintuitive, exercise can often loosen up muscles and strengthen problem areas," says Shevell. 

Shevell says some of the best forms of exercise during pregnancy are low-impact activities including:

Shah says the following forms of alternative medicine could be a good option to aid relaxation and help you get some relief from back pain:

As with any form of alternative care, it's a good idea to check in with your primary care team before jumping in.

While research provides mixed results when it comes to physical therapy's effectiveness for reducing back pain in pregnancy, many people find this often-recommended approach helps them manage pain.

"Physical therapists will be able to guide you with specific exercises and therapy individualized to your specific need," says Shah.

Shah also says physical therapy could help you manage back pain in the fourth trimester, or the three months following delivery.

The sooner you start experimenting with ways to mitigate your back pain, the better chances you may have of decreasing its severity or preventing it in the long run.

Also, remember that back pain may not magically disappear after giving birth. Up to 40% of people may still experience low back pain six months after delivery. So, seek treatment sooner than later to reduce your risk of many discomforting months.

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