Why Do I Have Back Pain During Pregnancy?
👩⚕️
Medically reviewed by
Baby Circle Medical Board
Reviewed on 18 July 2026
🦴
Loosening ligaments and a shifting centre of gravityEvidence-based & doctor-reviewed
Back pain affects most pregnancies. Hormones (relaxin) loosen ligaments, your growing bump shifts your centre of gravity, posture changes and abdominal muscles stretch — all straining the lower back.
Why it happens
The hormone relaxin loosens pelvic ligaments, while your growing bump pulls your posture forward and stretches the abdominal muscles, straining the lower back.
How to ease it
- Keep good posture and wear supportive shoes.
- Sleep on your side with a pillow between your knees.
- Do gentle exercise and prenatal yoga; try pelvic tilts.
- Use a warm compress.
When to see a doctor
Get checked for severe pain, back pain with fever, rhythmic low-back pain that could be labour, or pain with leg numbness or weakness.
Frequently asked questions
Is back pain normal?
Yes, it is one of the most common pregnancy complaints, especially as the bump grows.
What sleep position helps?
Side-sleeping (left preferred) with a pillow between the knees eases back strain.
When should back pain be checked?
If it is severe, comes with fever, feels like rhythmic contractions, or causes leg numbness.
Get support from The Circle 💜
A private, doctor-supported community for parents at every stage.
Join The Circle40-Week GuideReferences
- WHO. Antenatal care recommendations. who.int
- ACOG. Pregnancy resources. acog.org
- NHS. Pregnancy guide. nhs.uk
- CDC. During Pregnancy. cdc.gov
- Office on Women's Health (US). womenshealth.gov
Related reading
Why Do I Have Pelvic Pain?Safe Exercises During PregnancyWhy Do I Have Leg Cramps?📖 40-Week Pregnancy Guide
Medical disclaimer: This article is for general education only and is not a substitute for professional medical advice. Always consult your doctor about your pregnancy and health, and seek care immediately for any warning signs. Reviewed by the Baby Circle Medical Board.