How To Deal With Back Pain During Pregnancy?

How To Deal With Back Pain During Pregnancy - PNSG

Pregnancy is no walk in the park. Aside from the swelling, cravings, and morning sickness, back pain is another “side effect” that comes with pregnancy, and boy, is it a pain in the rear end. 

Causes of Back Pain

Back pain does not happen overnight, nor does it happen only from one source. So, here are a few possible causes of back pain.

1. Weight gain

Carrying new life in the belly typically equates to weight gain. With the extra weight, not only does the spine have to support it, the pelvis and back also have to bear the brunt of the baby’s weight which increases pressure on the mother’s blood vessels and nerves there.

2. Posture changes

As your pregnancy belly becomes bigger, your centre of gravity changes and so does your posture, whether you realise it or not. As your body adjusts itself to make way for your baby, you may experience back pain from the strain.

3. Hormone changes

When a woman is pregnant, her sacroiliac joint – the point at where the pelvis meets the lower part of the spine – can get injured from the body’s natural process of relaxing the pelvis and changing of the pelvis’s position to ease the birthing process. This is due to pregnancy hormones, particularly one called relaxin, and the pain usually starts during the second trimester.

4. Muscle separation

The rectus abdominis muscles, muscles that run from the rib cage to the pubic bone, may separate along the centre. This usually happens as the uterus gets bigger and can cause more pain in the back.

5. Stress

It’s not just the physical changes that cause back pain. Emotional and psychological changes can contribute as well, and when that happens, your body may experience muscle tension. So you may feel it as back pain or muscle spasms. 

Dealing with Back Pain

While there are no guaranteed ways to end the pain, there are some options you can try to ease the pain or have milder symptoms.

1. Exercise

Exercising is an amazing way to keep your body flexible and strong which aids with supporting the extra weight and lessening the pain. So it is highly recommended for pregnant ladies to have regular pregnancy exercise Singapore, such as swimming and walking.

2. Improve your posture

The strain from the extra weight on the back may not come so suddenly, and you might only realise it when it is at a more painful stage. At this point, you would probably have unknowingly adjusted your centre of gravity, but still be in a lot of pain. To ease some of the pain and ache, getting into the right posture could help. And you can do this by being more mindful of how you are sitting and sleeping. For instance, having proper support for your feet at your desk, having back support on your seat, sleeping with a pillow between your knees, and sitting up straight.

3. Regular stretching

The same as exercise, stretching regularly allows your body to be more flexible and it helps to strengthen your back too.

4. Acupuncture

Having needles poke into you may sound like a scary experience, but that is what acupuncture is, and it is said to be helpful in relieving lower back pain during pregnancy. However, before trying it out, always refer to your doctor first.

5. Chiropractic

Another seemingly scary option is chiropractic manipulation, where a chiropractor performs non-invasive treatment to ease pain, inflammation, and discomfort on the musculoskeletal system, particularly the spine. Similarly, consult your doctor before trying it out.

6. Counselling

Emotional and psychological stress would require a different approach, and counselling is a great way to get to the bottom of the issue and also support. Getting an expert’s opinion and help would be great, but sometimes talking to a loved one could be all that you needed. So, talk to your family and friends, be surrounded by people who love and care for you. You’ll be amazed by how much that can help.

7. Massage 

Getting a massage during pregnancy could be another solution to your pain, not just back pain, but pain all over the body. A pregnant massage therapist would know the right spots to put pressure on for pain and stress relief. With persistent pain, it would be a good idea to sign up for a prenatal package Singapore. 


1. Choose good footwear with proper foot support, maybe even of a bigger size for better comfort.

2. Do not sleep on your back.

Pregnancy Tips - PNSG

3. Know that you should always consult your doctor if you experience something out of the ordinary or something you’re unsure of, like extreme back pain, severe cramps, and abrupt pain.

4. Make sure to go to a trusted expert for the best care and treatment. For example, going to PNSG for a prenatal package Singapore as we offer trained professionals who will ensure a comfortable experience each session and know exactly how to deal with pregnancy back pain!

Closing words

There you have it, those are our tips and tricks to dealing with your back pain during pregnancy. When you are ready, ring us up at +65 6417 9690 for your very own personalised prenatal massage!

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  • Postnatal Massage Singapore

    We strive to be the go-to service for authentic Javanese massage. With professionally trained massage therapists to satisfy all your massage needs, whether it be postnatal or prenatal aches and pains, we are constantly striving to be leading massage service for wellness and relaxation, as well as a handy resource for mothers from all walks of life from pregnancy and beyond.