Managing Back Pain During Pregnancy
Why Back Pain Is Common During Pregnancy
Back pain affects an estimated 50 to 70 per cent of pregnant women, particularly in the second and third trimesters. The growing uterus shifts the centre of gravity forward, hormonal changes loosen ligaments and joints, and additional weight places extra strain on the spine and pelvis.
Posture and Body Mechanics
Maintaining good posture can significantly reduce back pain. Stand tall with shoulders back, avoid crossing legs when sitting, and use a small cushion behind the lower back when seated. When lifting objects, bend at the knees rather than the waist and avoid twisting movements.
Exercises and Stretches for Relief
Gentle stretches targeting the lower back, hips, and hamstrings can provide relief. Prenatal yoga, pelvic tilts, and cat-cow stretches are particularly effective. Swimming and walking also help strengthen the muscles that support the spine.
Always warm up before exercising and stop if any movement causes sharp or worsening pain.
When to Consult Your Doctor
If back pain is severe, constant, or accompanied by numbness, tingling, or difficulty urinating, seek medical attention promptly. These symptoms could indicate a more serious condition that requires evaluation by your healthcare provider.
Heamac Healthcare — Supporting Newborn Care Across India
Heamac Healthcare provides neonatal phototherapy devices and home phototherapy rental services for families whose doctor recommends home-based jaundice care. We also offer a doctor referral and collaboration programme for healthcare professionals. Heamac is a medical device company — not a hospital.
Medical Disclaimer: This content is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your gynaecologist, paediatrician, or qualified healthcare provider for guidance specific to your health or your baby's health. Heamac Healthcare is a medical device company and does not operate as a hospital or clinical facility.