Pregnancy entails many significant changes in the body. As the fetus develops, hormones change and the ligament system becomes more flexible to adapt to the birth process, the spine, especially the lumbar region, must bear greater pressure than normal.
These physiological changes make back pain a common condition in pregnant women, often more pronounced from mid to late pregnancy.
According to Dr. Partap Chauhan, founder and Director of Jiva Ayurveda (India), pregnancy back pain is not only due to mechanical pressure but also related to posture changes and reduced muscle support, making the lower back area more painful and tense.
Why is back pain common during pregnancy?
As the fetus develops, the center of the mother's body moves forward. Abdominal muscles are stretched and weakened, while pregnancy hormones make ligaments and joints looser. At the same time, the lumbar spine bends more than normal to adapt to the growing abdomen.
The combination of these factors increases pressure on the lower back, causing a feeling of dull pain, stiff joints, or even sharp pain when changing posture suddenly.
How to sit correctly to reduce back pressure
Sitting for a long time is one of the reasons for worsening back pain. When sitting in the wrong posture, the lower back is easily curved forward, increasing pressure on the discs.
To limit this situation, pregnant mothers should:
Sit so that your hips are slightly higher than your knees.
Place a small pillow behind your back to support it.
Keep both feet flat on the floor.
Avoid crossing your legs.
Keep your back straight naturally, not stiff.
In addition, you should get up and do light exercises or stretches every 30–45 minutes instead of sitting continuously for hours.
Sleeping posture to support the spine
Sleep can help reduce or increase back pain, depending on the posture. The most recommended posture is lying on your left side, which helps improve blood flow to the fetus and reduce pressure on major blood vessels.
To better support the spine:
Place a pillow between your knees.
Add pillows under your abdomen.
Place a small pillow behind your back to avoid overturning.
Use mattresses with moderate stiffness.
When turning, you should move slowly to avoid straining the ligaments that are already sensitive during pregnancy.
Maintain balance when standing
Standing for a long time or putting weight on one leg can make back pain worse. When standing, pregnant mothers should:
Distribute weight evenly onto both feet.
Relax your shoulders and back.
Avoid locking the knee joint.
Gently tighten your abdominal muscles to support your spine.
Wear low-heeled shoes with good support.
According to Dr. Chauhan, combining the correct posture with gentle yoga exercises for pregnant women also helps increase flexibility and reduce pain effectively. Some warm oil therapies in Ayurveda are also used to soothe discomfort.
Pregnant back pain should not be taken lightly
Back pain during pregnancy is a common phenomenon, but it should not be ignored. Adjusting the posture of sitting, sleeping and standing correctly can significantly reduce pressure on the spine, helping pregnant mothers maintain energy and enjoy a more comfortable pregnancy.
