Why do pregnant women have back pain?

Pregnancy hormones loosen all of your joints. Your growing abdomen changes your posture. These changes can increase the normal curves that are in your back, which can cause back pain. Later in pregnancy, the joints in your pelvis move more from the growing weight of your baby. This can cause general pain in your lower back and sometimes shooting pain in your buttocks or upper legs. 

What makes back pain worse? 

Lying on your back, sitting upright in a chair, rolling over at night, or getting out of a bed or a chair can cause back pain to worsen. 

How can I avoid and reduce back pain? 

  • Avoid sitting for long periods of time
  • Avoid bending, arching, and twisting
  • Be careful when lifting 
  • Use hot and cold packs 
  • Wear comfortable shoes 
  • Light exercise 
  • Sleeping on your side

What strengthening exercises are helpful? 

The exercises below will help strengthen the back muscles. The exercises can be held for 3 to 5 seconds and repeated 10 to 30 times. It is very important to make sure you remember to breathe while you are exercising. 

Exercises for back pain during pregnancy 

  • Pelvic tilt
  • Backstretch
  • Seated “V” hamstring stretch
  • Seated in chair hamstring stretch
  • Seated in chair hamstring stretch
  • Pelvic floor exercise