Back Pain During Pregnancy
Overview
The size and weight of a growing belly can change your posture and strain your back.
These tips may help your back feel better.
- Stand with your ears, shoulders, and hips in a straight line.
Try not to arch your back.
- Try not to stand for too long.
When you stand, try resting one foot on a small box, yoga block, or stool.
- Support your back.
Use a pillow behind your low back when you sit.
- Sleep on a firm mattress.
If your mattress is soft, you can try putting plywood under it.
- Sleep on your left side.
Use a pillow between your knees.
- Wear supportive, low-heeled shoes.
Avoid flat or high-heeled shoes.
- Try a heating pad or cold pack on your back.
A warm bath or shower can also feel good.
- Try a belly band.
Supporting your belly can take the strain off your back.
- Talk to your doctor or midwife about your pain.
They may recommend physical therapy or acetaminophen (Tylenol).
- Stay active.
Regular exercise such as swimming, pool exercise, walking, and stretching can help with back pain. Ask your doctor about exercises to stretch, strengthen, and relax your muscles.
- Avoid heavy lifting.
Lift only by raising from a squat, keeping your waist and back straight. Avoid stretching to reach something, such as on a high shelf.
When should you call for help?
See your doctor or midwife if you have back pain that gets worse or doesn't go away. It could be a sign of a serious problem, such as a kidney infection or preterm labor.
What are some exercises that can help?
Back press
- Stand with your back 10 to 12 inches away from a wall.
- Lean into the wall until your back is against it. Press your lower back against the wall by pulling in your stomach muscles.
- Slowly slide down until your knees are slightly bent, pressing your lower back against the wall.
- Hold for at least 6 seconds, then slide back up the wall.
- Repeat 8 to 12 times.
Over time, work up to holding this position for as much as 1 minute.
Backward stretch
- Start on your hands and knees with your knees 8 to 10 inches apart, hands directly below your shoulders, and arms and back straight.
- Keeping your arms straight, slowly lower your buttocks toward your heels and tuck your head toward your knees. Hold for 15 to 30 seconds.
- Slowly return to the starting position.
- Repeat 2 to 4 times.
Donkey kick
- Start on your hands and knees. Place your hands directly below your shoulders, and keep your arms straight.
- Tighten your belly muscles by pulling your belly button in toward your spine. Keep breathing normally, and don't hold your breath.
- Lift one knee and bring it toward your elbow.
- Slowly extend that leg behind you without completely straightening it. Be careful not to let your hip drop down. Avoid arching your back.
- Hold your leg behind you for about 6 seconds.
- Return to your starting position.
- Repeat 8 to 12 times for each leg.
Forward bend
- Sit comfortably in a chair, with your arms relaxed.
- Slowly bend forward, allowing your arms to hang down. Lean only as far as you can without feeling discomfort or pressure on your belly.
- Hold for 15 to 30 seconds and then slowly sit up straight.
- Repeat 2 to 4 times or to your comfort level.
Hip hinge (pregnancy)
- Stand with your hands on your hips, feet hip-width apart, and knees slightly bent.
- Keeping your upper back straight, bend forward slowly.
- Use your back and buttocks muscles to return to the starting position.
- Repeat 8 to 12 times.
Pelvic rocking on hands and knees
- Start on your hands and knees. Place your wrists directly below your shoulders and your knees below your hips.
- Breathe in slowly. Tuck your head downward and round your back up, making a curve with your back in the shape of the letter C. Hold this position for about 6 seconds.
- Breathe out slowly and bring your head back up. Relax, keeping your back straight. (Don't allow it to curve toward the floor.) Hold for about 6 seconds.
- Repeat 8 to 12 times, gently rocking your pelvis.
Pelvic tilt
- Lie on your back with your knees bent and your feet flat on the floor.
- Tighten your belly muscles by pulling your belly button in toward your spine. Press your lower back to the floor. You should feel your hips and pelvis rock back.
- Hold for 6 seconds while breathing smoothly, and then relax.
- Repeat 8 to 12 times.
Do this exercise only during the first 4 months of pregnancy. After this point, lying on your back is not recommended, because it can cause blood flow problems for you and your baby.
Tailor press (pregnancy)
- Sit on the floor, and put the bottoms of your feet together in front of you. Bring your heels as close to your body as you can.
- Cup your hands under your knees.
- Press your knees toward the floor. At the same time, resist that force by pulling upward with your hands.
- Hold for about 6 seconds. Relax.
- Repeat 8 to 12 times.
Tailor sitting
- Sit on the floor.
- Bring your feet close to your body while crossing your ankles.
- Keep your back straight. Relax your legs and let your knees drop toward the floor.
- Hold this position for as long as you are comfortable.
Toe reach
- Sit on the floor with your back straight, legs about 12 inches apart, and feet relaxed outward.
- Stretch your hands forward toward your right foot, then sit up.
- Stretch your hands straight forward, then sit up.
- Stretch your hands forward toward your left foot, then sit up.
- Hold each stretch for 15 to 30 seconds.
- Repeat 2 to 4 times.
Trunk twist
- Sit on the floor with your legs crossed. If that's not comfortable, you can sit on a folded blanket so your bottom is a few inches off the floor. Or you can sit on a chair with your knees hip-width apart and your feet flat on the floor.
- Reach your left hand toward your right knee. You can place your right hand at your side for support.
- Slowly twist your body (trunk) to your right.
- Relax and return to your starting position.
- Repeat 2 to 4 times.
- Switch your hands and twist to your left.
- Repeat 2 to 4 times.
Current as of: July 15, 2025
Author: Ignite Healthwise, LLC Staff
Clinical Review Board
All Ignite Healthwise, LLC education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
