Pregnancy can be a wonderful, life-changing experience. Granted, the life-changing part comes later, but this is definitely the introduction. And it’s often (but not always) difficult on its own; perhaps it’s nature’s way of preparing us for what comes next.

But while many women have difficult pregnancies, those with pre-existing back problems tend to have the worst time. Sure, it’s a joyful time, too, but that doesn’t make it easy on the body. In fact, the changes that keep a pregnancy healthy often push your spine and surrounding muscles into territory they weren’t designed for—at least not without complaint.

That said, there are ways to keep pain under control, and no, you’re not stuck suffering through it. You have plenty of ways to make it more manageable.

Why Pregnancy Ups the Pressure on Your Back

When your body starts changing to carry the extra weight, the mechanics of how you stand, walk, and even sleep also start to change. For example, your center of gravity moves forward. Your lower back curves more as well. Those changes might be minor for someone with a healthy spine, but if you’ve had disc issues, chronic strain, or a past injury, the new posture can magnify every weak point and make the pain a near-constant presence.

Add in the weight gain—usually 25 to 35 pounds, according to CDC data—and you’ve got more load pressing down on the lumbar region. But it’s not just weight. Pregnancy hormones like relaxin loosen the ligaments in your pelvis for delivery, so, while beneficial, they also make other joints, including those in your spine, less stable. And less stability means your muscles have to work harder, and fatigue sets in faster.

The Pain Patterns You Might See + What to Do

Some women notice a steady ache by midday. Others get sharper pain shooting down one leg; classic sciatica, which happens when the sciatic nerve gets compressed. Many women also find it painful to stand for long stretches.

Likewise, if you’ve had herniated discs, degenerative disc disease, or past spinal surgery, you can expect those areas to be more sensitive during your pregnancy. However, if you experience persistent or severe pain (especially if you also have numbness or weakness in your legs), this is something you should take very seriously and seek medical help.

Don’t ignore pain that’s getting worse, making it hard to move, or causing tingling or numbness. Your doctor may suggest physical therapy, targeted exercises, or medication that’s safe during pregnancy.

If problems continue after delivery, or if there’s clear nerve compression, procedures like spinal decompression surgery (lumbar decompression) might be discussed. This type of surgery relieves pressure on the spinal cord or nerves and can be life-changing for people whose pain hasn’t responded to other treatments.

Everyday Adjustments That Help

If you deal with relatively mild back pain, a few targeted changes in how you move and rest can make a big difference:

• Be conscious of your posture: Shoulders back, pelvis neutral, feet planted. Whenever you’re sitting, use a chair with real lumbar support. Fixing posture takes a while, but reminding yourself to be conscious of it and then making appropriate changes will get you there with perseverance.
• Lift with your legs: When you’re lifting things, be careful. Always bend your knees, not your back, and keep whatever you’re lifting close to your body.
• Sleep in alignment: Mattresses aren’t cheap (good ones at least), but it’s an investment your back will appreciate. A firm one helps. Likewise, when you’re side sleeping, place a pillow between your knees to keep your hips and spine in line.
• Stay active: When you’re pregnant and on top of it have back pain, the last thing you probably want to do is be more active. Understandable, but being active absolutely helps. Walking, swimming, or other low-impact exercises help maintain muscle support for your spine. However, it’s best to run plans by your healthcare provider first.
• Alternate heat and cold: When things get tough, use heating pads as well as cold showers. Heat relaxes tight muscles; cold eases inflammation.

Planning Ahead Makes a Difference

If you know your back isn’t starting from a strong place, don’t wait until the pain hits. Strengthen your core muscles before pregnancy if possible, work with a provider who understands your history, and keep your daily movements as spine-friendly as possible.Back pain might be common during pregnancy, but it’s not something you have to accept as your “new normal.” With the right habits and timely medical input, you can protect your spine while focusing on what matters: bringing your baby into the world without letting your back dictate the entire experience.