Back pain is one of the most common complaints during pregnancy. As your body grows and changes to support your baby, added weight, shifting posture, and hormone fluctuations can all contribute to discomfort in your lower or upper back. While it’s a normal part of the pregnancy journey, that doesn’t mean you should suffer through it without relief.
Why Back Pain Happens During Pregnancy
Pregnancy changes nearly every part of your body, and the spine is no exception. For many people, back pain begins in the second half of pregnancy and can range from mild aches to persistent pain that interferes with daily activities.
Common Causes of Back Pain
- Weight gain: The average weight gained during pregnancy is typically between 25 and 35 pounds, although it can vary significantly. This additional weight puts pressure on the spine, especially the lower back.
- Postural changes: As your uterus expands, your center of gravity shifts forward. Many unconsciously adjust their posture to maintain balance, leading to muscle strain.
- Hormonal effects: Pregnancy hormones, especially relaxin, cause ligaments in your pelvis and spine to loosen. While this prepares your body for birth, it also makes joints less stable and more prone to strain.
- Muscle separation: The growing uterus can cause the abdominal muscles (specifically the rectus abdominis) to separate, a condition known as diastasis recti. Weakened core muscles can lead to extra pressure on your back.
- Stress: Physical stress isn’t the only culprit. Emotional stress can cause muscle tension, especially in the back and shoulders.
What Types of Back Pain Are Common?
Not all pregnancy-related back pain feels the same. Understanding where and how it hurts can help you and your provider identify the cause.
