Pregnancy and Back Pain: Why It Happens and What Can Help

Pregnancy is often described as one of the most exciting chapters in a woman’s life. But while it brings joy and anticipation, it can also bring some unexpected challenges — one of the most common being back pain. Studies show that up to 70% of pregnant women experience back pain at some point during their pregnancy, often starting in the second trimester and becoming more intense as the due date approaches.

While back pain in pregnancy is common, it doesn’t mean it should be ignored or “pushed through.” Understanding why it happens and what can help can make a world of difference — both for comfort during pregnancy and for overall health after childbirth.

At Supacore, we’re passionate about supporting women throughout pregnancy and beyond. Let’s explore why back pain happens in pregnancy and the strategies — from lifestyle habits to supportive wear — that can help ease the load.

Why Back Pain Happens in Pregnancy

Back pain during pregnancy is usually caused by a combination of physical and hormonal changes that your body undergoes to grow and support your baby.

1. Hormonal Changes

During pregnancy, your body produces a hormone called relaxin, which loosens the ligaments and joints in preparation for childbirth. While this is essential for delivery, it also makes your spine, pelvis, and lower back less stable, increasing the risk of strain.

2. Postural Shifts

As your baby grows, your centre of gravity shifts forward. Many women naturally lean back to counterbalance this change, which increases pressure on the lower back and spine.

3. Weight Gain

The added weight of pregnancy places extra load on your spine and supporting muscles. Even a healthy amount of weight gain can contribute to discomfort in the lower back.

4. Weak Core Muscles

The abdominal muscles stretch as the pregnancy progresses, making them less able to support the spine effectively. This leaves the back to take on more of the work.

5. Stress and Fatigue

Pregnancy is physically and emotionally demanding. Stress can lead to muscle tension, and fatigue reduces your body’s resilience, both of which can worsen back pain.

Common Types of Back Pain in Pregnancy

Not all pregnancy-related back pain is the same. The two most common types are:

• Lumbar Pain: Felt in the lower back, similar to typical back pain outside of pregnancy. It often worsens after standing or sitting for long periods.
  
• Posterior Pelvic Pain: Felt deep in the buttocks and sides of the hips. This type is more specific to pregnancy and is often linked to pelvic instability.

What Can Help Ease Pregnancy Back Pain

The good news? There are many ways to relieve and manage back pain during pregnancy without resorting to heavy medications. Here are some evidence-based strategies:

1. Exercise and Movement

Gentle, regular exercise helps strengthen the muscles that support your spine and pelvis.

• Walking, swimming, and stationary cycling are safe, low-impact options.
• Prenatal yoga and Pilates focus on core strength, flexibility, and posture.
• Always consult your healthcare provider before starting or modifying your exercise routine.

2. Good Posture Habits

Be mindful of your posture throughout the day.

• Keep your shoulders back and relaxed.
• Avoid locking your knees when standing.
• Use a footrest when sitting to keep your hips and knees aligned.
• Sleep on your side with a pillow between your knees for extra support.

3. Heat and Cold Therapy

• A warm compress or heating pad can relax tense muscles.
• A cold pack may help reduce inflammation in the lower back.
• Always use moderate temperatures to avoid risk to you and your baby.

4. Supportive Footwear

High heels are best avoided during pregnancy, as they can increase spinal strain. Opt for supportive, low-heeled shoes that provide stability.

5. Professional Support

Consider consulting a physiotherapist, chiropractor, or osteopath trained in prenatal care. They can provide tailored exercises, hands-on treatment, and advice to ease pain safely.

6. Supportive Maternity Wear

One of the most effective ways to manage back pain is to give your body external support.

• Maternity compression shorts or leggings, like Supacore CORETECH® Pregnancy Support, provide gentle yet firm stabilisation for the pelvis and lower back.
  
• Unlike traditional maternity belts, compression wear offers 360-degree support, helping to reduce strain while allowing for natural movement.
  
• Clinical studies have shown that compression can reduce back and pelvic pain, improve posture, and even support recovery post-pregnancy.

The Role of Compression Wear in Pregnancy

At Supacore, our patented CORETECH® technology is specifically designed for women experiencing back and pelvic pain during pregnancy.

Here’s how it helps:

• Pelvic Stability: By providing targeted support to the pelvis, compression wear reduces instability and strain on surrounding muscles.
  
• Improved Posture: Compression gently encourages better alignment, reducing the tendency to over-arch the lower back.
  
• Pain Relief: Supporting the hips, lower back, and core helps alleviate common sources of discomfort.
  
• Everyday Comfort: Designed for daily wear, compression shorts and leggings are breathable, flexible, and discreet under clothing.
  

For many women, wearing compression support can mean the difference between constant discomfort and enjoying everyday activities throughout pregnancy.

When to Seek Medical Advice

While back pain is common, it’s important to consult your doctor if you experience:

• Severe or sudden pain
• Pain accompanied by fever, burning during urination, or vaginal bleeding
• Numbness, tingling, or weakness in the legs

These may indicate something more serious that requires medical attention.

Life After Pregnancy: Supporting Recovery

Back pain doesn’t always stop once the baby arrives. Postpartum recovery often brings continued strain on the back from breastfeeding, lifting, and caring for the newborn. Supportive wear like Supacore’s postpartum compression leggings can help ease this transition by stabilising the core and pelvis during recovery.

Final Thoughts

Back pain may be a common part of pregnancy, but it doesn’t have to overshadow this important time in your life. By understanding the causes, adopting healthy habits, and using supportive solutions like Supacore CORETECH® Pregnancy Support Shorts and Leggings, you can take pressure off your back and focus on what matters most — preparing to welcome your little one.

Pregnancy is about strength, resilience, and support. With the right strategies, you can feel more comfortable, confident, and empowered throughout the journey.

Stay supported. Stay strong. Stay supa.