We know that back pain can be a problem later on during pregnancy. Surprisingly, lower back pain in early pregnancy can also be a complaint for many moms-to-be.

I noticed the back pain when I was sitting on the floor watching television, and then when I tried to stand up from the floor. The only way I can describe it is that everything felt loose in my lower back and like it was falling apart.

The main thing responsible for this is the hormones that circulate in your body. In order for the baby to pass through your pelvis, the female pelvis needs to expand. Your body is very smart, and begins the process early. In other words, your ligaments and muscles around your pelvis start to loosen up.

Occasionally, back pain can also be due to a urinary tract infection or kidney infection. Kidney infections increase the risk of preterm labor, so if you are quite concerned, you should speak to your physician.

So what can you do to deal with the back pain in early pregnancy?

Alternate standing with sitting.

Staying in one position for too long is not good.

Start using a body pillow.

There are specific pregnancy body pillows that can greatly improve your comfort. They can help to ensure that your spine is aligned correctly, which can be of great aid in reducing the lower back pain during early pregnancy. These pillows can also improve your comfort dramatically as your belly grows.


If you were not very active before pregnancy, this is not the time to start running marathons. Simple walking and stretches can help. If you went to the gym before, speak to your physician to find out if it is safe to continue. Often, exercises the strengthen your abdomen, back muscles, and leg muscles can be very helpful during pregnancy.


Stretching out your pectoral muscles can help prevent the rounding of your back and allow you to get a good stretch in your back at the same time. To stretch your pecs, stand in a corner of your home where two walls meet perpendicularly.

Put one hand on each wall at a level above your head. Move your hands apart so that you feel the stretch across the pecs muscles, which are near the upper outer corners of your breasts. Arch your back to get a stretch on your back as well.

Start practicing good posture now.

Be sure to stand up tall and sit up straight (don’t sit slouched or hunched over a desk for long periods of the day). Be sure to take mini breaks every 15 minutes to reposition yourself and do a small stretch in the opposite direction.

For example, if you sit doing paperwork all day and notice that you hunch over your desk, you’ll want to stretch out in the opposite direction.



As pregnancy goes on, back pain can continue to be a problem, but it is related more to the weight of the baby and your body’s need to adjust its center of gravity to keep you from falling onto your face as your belly pulls you forwards. So start doing things early on in your pregnancy to reduce the back pain you are experiencing now, and to reduce the back pain that you may experience as the pregnancy continues.

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