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One of my favorite questions to ask in our pregnant new mom support groups at NAPS is, “What’s keeping you up at night?” It usually opens the floodgates—physical discomfort, mental load, emotional overwhelm. But almost everyone in the room agrees on one thing: aches and pains, especially lower back pain. (Right up there with getting up to pee a thousand times a night!)
And while lower back pain is one of those common, expected symptoms of pregnancy, that doesn’t make it any easier to deal with. You’re growing a human, your body is changing daily, and this kind of pain can seriously slow you down. So let’s talk about it—why it happens, what it feels like, and most importantly, what you can actually do to feel better.
The Deal With Lower Back Pain During Pregnancy
Your body is doing a lot right now—growing a human, for one. As your uterus expands and your baby gets bigger, the added weight shifts your center of gravity and pulls your posture forward. This puts extra strain on your lower back muscles and spine.
On top of that, your body is releasing a hormone called relaxin, which softens your ligaments to prepare for labor. Helpful for delivery? Absolutely. But it can also make your joints less stable—especially in your pelvis and lower back—which can lead to discomfort or pain.
Lower back pain can start as early as the first trimester, particularly if you’ve had back issues in the past. Even though your belly might not be big yet, your muscles, ligaments, and pelvic floor are already stretching and adjusting. For many, it starts or worsens in the second or third trimester as your belly grows and your body continues to shift.
Pregnant people describe all kinds of sensations: dull aches, constant tension, or sharp, shooting pains in the lower back. For many, it gets worse with activity—like after a long walk, standing at work, or carrying in the groceries. Veteran moms often realize just how often they're lifting a toddler or carrying an older kiddo on their hip—and that can absolutely add to the strain.
For some, back pain is a daily issue. For others, it only pops up after certain movements or toward the end of the day. However it shows up for you, there are ways to manage it.
What Actually Helps? Practical Ways to Manage It
The good news: you don’t just have to grin and bear it. There are real, effective ways to support your lower back and feel more comfortable.
Movement and Stretching Exercises
Keeping your core and lower body strong—and your spine mobile—can make a big difference. Here are three of my favorite pregnancy-friendly exercises and stretches to try:
- Cat-Cow: Gently moves and mobilizes the spine to relieve back tension.
- Thread the Needle: Opens the upper back and shoulders, which helps reduce tension throughout the spine.
- Squats to the Wall: Activates your legs and core while protecting your back.
Always check with your provider before starting anything new, and focus on what feels good for your body.
Wear a Belly Band
A maternity support band (my fav: the Momcozy belly band) helps lift and redistribute the weight of your growing belly, relieving pressure on your lower back and hips. It can also improve posture and make day-to-day movement feel a lot more manageable.
Use Heat and Massage
A warm compress or heating pad (on a low setting) can help relax tight lower back muscles. And if you can, treat yourself to a prenatal massage from a certified therapist—it can do wonders for releasing tension and boosting overall comfort.
Try Acupuncture
Many pregnant people find relief through acupuncture, which targets specific pressure points to reduce pain and help your body find better balance.
Check Your Posture
Try not to lean back or lock your knees when standing—both can add extra strain. Stand tall, roll your shoulders back, and keep a slight bend in your knees if you're standing for long stretches. When sitting, use a footrest or a small stool to help support your lower back and hips.
Support Your Sleep
Sleep on your side with a pillow between your knees and consider a pregnancy pillow to support your belly and back. Proper alignment during sleep can help relieve lower back pain and leave you feeling more rested.
When to Call Your Provider
There are so many things in pregnancy we refer to as “normal”—but just because pain is common doesn’t mean you have to live with it. If you’re uncomfortable more often than not, or feeling like you can’t get through your day, it’s absolutely worth bringing up with your OB or provider.
You should definitely check in if:
- Your back pain is severe or sudden
- You notice cramping, sharp abdominal pain, or vaginal bleeding
- The pain travels down one or both legs
- You’re having trouble walking or doing daily activities
Pain may be part of the experience, but if it feels off, don’t ignore it.
Final Thoughts
Lower back pain in pregnancy is real—but you don’t have to just push through it. A mix of movement, support, stretching, and rest can go a long way in helping you feel more like yourself.
And if you’re not sure where to start, we’re always here to help guide you.
