How do I relieve back pain during pregnancy?

Bottom lineRelieve pregnancy back pain by staying gently active (walking or swimming), doing pregnancy-safe strengthening and stretches, minding posture, bending from the knees, sleeping on your side with a pillow between your knees, and using warmth or a support belt; ask before taking pain relief, and contact your clinician promptly if pain is severe or comes with fever, bleeding, or regular tightening.

Back pain is very common in pregnancy as your bump grows, posture shifts, and hormones loosen your ligaments. Most cases ease with simple self-care.

Day-to-day relief

• Keep active with gentle exercise like walking or swimming
• Stretch and try pregnancy-safe exercises that strengthen your back and core
• Mind your posture - stand tall, avoid slouching, and don't stand for too long
• Bend from your knees, not your waist, and avoid lifting heavy items

Support and comfort

• Sit with back support and keep your feet slightly raised
• Sleep on your side with a pillow between your knees
• Apply warmth (a warm bath or heat pack) to ease tight muscles
• Consider a maternity support belt for later pregnancy

Getting help

• A physiotherapist can give targeted exercises
• Ask your clinician before taking any pain relief

When to seek advice

Contact your clinician promptly if back pain is severe, comes with fever, vaginal bleeding, regular tightening, or pain when passing urine, or if you feel pelvic pressure before your due date - these need checking.

Femora helps you track pregnancy symptoms so you can note what eases your back pain and flag anything concerning.