Is It Normal to Have Back Pain in Early Pregnancy?

There are numerous causes of back pain during pregnancy, which include:

• Increased hormones
  • A hormone called relaxin is released during pregnancy that causes ligaments in the pelvis to loosen to allow for easier passage of the baby during birth
  • This can affect the back support the ligaments normally provide 
• Added weight
  • The weight of the developing baby can put strain on the back 
• Shifting center of gravity
  • The center of gravity shits forward which can affect balance and posture
• Lower back curves
  • The lower back curves to accommodate the growing baby which can result in poor posture and strained back muscles 
• Stress
  • The changes in the pelvic area can cause increased back pain when the mother is stressed

Risk factors for developing back pain during pregnancy include: 

• Being overweight/obese
• Having back pain prior to pregnancy

Home remedies to treat back pain during pregnancy include:

• Apply ice or heat
• Take a warm bath or use a pulsating showerhead to massage the back
• Sleep on your left side
• Use a support pillow under your knees when sleeping or try a body pillow
• Sleep on a firm mattress or place a board under your current mattress for more support
• Don’t slouch when sitting and use chairs with adequate back support and a firm cushion
• When sitting, elevate your feet slightly with a footrest
• Don’t sit for too long/take breaks and walk, stand, and stretch 
• Strengthen your abdominal muscles and core
• Use a brace or support device such as a crisscross support sling or belly band to help relieve the strain of the excess belly weight on the back
• Avoid high heels and flats and instead wear low-heeled shoes with good arch support/orthotics (show inserts) may also help
• When lifting things, do so properly, bending at the knees and lifting with the arms, and avoid lifting anything heavy
• Avoid reaching overhead – use a step stool to get things out of reach
• Avoid excess pregnancy weight gain
• Get a massage
• Try prenatal yoga