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Backache in pregnancy
Key facts
What happens to your back during pregnancy?
Backache is a common, often unavoidable, problem during pregnancy. It can affect up to 7 out of 10 of pregnant people, especially in the third trimester. Backache can be uncomfortable and may impact your daily activities while pregnant.
During pregnancy, your body goes through many changes to allow your baby to grow and prepare you for labour and birth.
Changes to your hormones cause the ligaments in your body to relax and stretch. This helps to prepare you for labour. These changes happen to different muscle groups including your lower back and pelvis. Because these changes mean the joints are not in their normal alignment, you can experience backache.
The weight of your growing baby can also pull your spine forward. This can also lead to back pain.
Back pain in pregnancy can affect your sleep.
When should I see a doctor?
If you have lower back pain and you are concerned, see your doctor or midwife. This may include pain that:
- disrupts your day
- happens while exercising
- is ongoing from previous back surgery
- is something you have not experienced before
Backache pain during pregnancy can sometimes be a sign of a urinary tract infection (UTI). See your doctor or midwife if you experience:
- changes to your bowel or bladder function
- painful urination
- nausea and vomiting
- blood in your urine
Warning:
When to seek urgent help
Sometimes back pain can be caused by a more serious problem such as premature labour or cauda equina syndrome.
Premature labour is when labour starts before completing week 37 of pregnancy. Babies born prematurely are more at risk from pregnancy complications and may need special care. Alongside back pain, preterm labour can cause symptoms such as:
- abdominal pains or cramps
- pressure in your pelvis or lower back
- leakage of fluid from your vagina
Cauda equina syndrome happens when a nerve in your spine is compressed. It's a very rare condition during pregnancy. It is often caused by a herniated disc and can cause permanent damage. As well as back pain, it can cause symptoms such as:
- lost feeling or weakness in your limbs
- 'pins and needles' or tingling in your limbs
- problems controlling your bowels or bladder (incontinence)
Warning:
How is back pain treated during pregnancy?
There are ways that back pain can be treated during pregnancy.
Talk to your midwife or doctor if you need to take medicine to help manage your back pain. Paracetamol is considered safe for use during pregnancy. You should take the lowest dose that you need to manage the pain. Take it for as short a time as possible.
Do not take non-steroidal anti-inflammatories like ibuprofen or aspirin while you are pregnant, unless your doctor advises you to.
You can ask your pharmacist for advice. Be sure to tell them you're pregnant.
A serious injury such as a herniated disc during pregnancy might need surgery. Speak to your midwife or doctor for advice.
If you have back pain while you are pregnant, low impact physical activity can help. This might include:
- walking
- swimming
- stretching and strengthening exercises
A physiotherapist can help you manage your backache. They can give you advice on stretches and exercises that may suit you best. This might include the stretches and exercises described below. You should stop any exercise if it causes or worsens your pain. You should also consult your doctor before starting any exercises.
Child's pose stretch
Kneel on the floor with your knees slightly apart to allow space for your belly. Then, lower your upper body down with your arms stretched out in front of your head. You should feel this stretch along your whole spine.
Hold the stretch for up to 30 seconds and repeat 2 or 3 times. Make sure to breathe normally while you are doing the stretch.
Child's pose stretch
Belly dancing movements
Slowly move your hips and pelvis in the shape of a circle as if you were doing belly dancing. You can do this while sitting, standing or on all 4s.
Belly dancing movements
Pelvic tilts
Stand with slightly bent knees. Slowly tilt your pelvis and hips backwards to flatten the curve of your lower back. Hold this for 3 to 5 seconds and repeat the tilt up to 10 times.
This can be done while:
- standing
- lying down
- sitting on an exercise ball
Pelvic tilts
Can my back pain affect my labour?
Be sure to tell your midwife, doctor and anaesthetist about your back pain. There are ways they can help with your back pain during labour such as:
- using different positions during labour
- water injections
- massage or acupuncture
You should always discuss these options with your midwife or doctor first. They can help you understand the risks and benefits.
If you have had back surgery in the past, your midwife or doctor might not recommend an epidural.
How can I prevent backache during pregnancy?
Doing exercise can help prevent back pain during pregnancy. You can protect your back during pregnancy by avoiding or changing the way you do some things. This becomes more important the further along in your pregnancy you are.
Some strategies to help you manage back pain include:
- stand and sit up straight, keep your spine long and don't slump
- avoid sitting or standing for a long period of time
- take breaks when you are doing physical activities
- wear support garments or belts if you have pain
- sleep on your side with a pillow between your legs and change which side you lie on sometimes
- when you get out of bed keep your knees together as you roll over
Sleep tips to ease backache during pregnancy.
Resources and support
The Royal Women's Hospital has information about back care and posture (Opens in new tab) in pregnancy.
More tips on stretches and advice about managing backache (Opens in new tab) in pregnancy are available from South Australia Health.
Advice about exercises and comfortable positions for back pain in pregnancy (Opens in new tab) is also available from Queensland Health.
Languages other than English
The Royal Women's Hospital has fact sheets (Opens in new tab) available in languages other than English.
Information for Aboriginal and/or Torres Strait Islander peoples
You can visit the Royal Women's Hospital Melbourne website to find resources for Aboriginal and/or Torres Strait Islander people (Opens in new tab).
Find out how we develop and review our content.
Last reviewed: February 2026
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