Column Relieving Lower Back Pain During Pregnancy: Safe Stretches and Tips For Everyday Life

July 31, 2026

One type of lower back pain that is specific to women is pregnancy-related lower back pain.

In this article, we explain the causes of lower back pain during pregnancy, and introduces safe stretches and practical tips that pregnant women can incorporate into their daily lives.

The Various Causes of Lower Back Pain During Pregnancy

During pregnancy, the body undergoes various changes in preparation for childbirth. These structural and hormonal adjustments frequently lead to lower back discomfort.

The Effects of Hormonal Changes

The hormone relaxin, which is secreted from the early stages of pregnancy, helps loosen the joints, muscles, and ligaments around the pelvis so that the baby can more easily pass through the pelvis during childbirth. As a result, the tissues around the lower back can become less stable, increasing the strain placed on the lower back.

Changes in Posture and Body Balance

As the baby grows and gets heavier, pregnant women unconsciously arch their lower backs to maintain balance. This places significant strain on the muscles and joints, predisposing the lower back to pain.

In addition, as the uterus enlarges, it may put pressure on surrounding blood vessels and nerves, potentially affecting circulation and causing pain or numbness around the lower back.

Changes in Body Weight and Muscle Strength

As the baby develops, body weight naturally increases. Supporting this extra upper-body weight taxes the back muscles, leading to muscle fatigue and pain.

Decreased physical activity can also weaken the core muscles that support the spine, further aggravating back discomfort.

Safe Stretches and Tips For Everyday Life

To relieve back pain during pregnancy, light stretches such as the Cat/Cow pose are recommended. In everyday life, maintaining a proper sitting posture (by keeping the pelvis upright) and a conscious standing posture (preventing an overly arched back) can make a significant difference.

Cat / Cow Stretch

Get on all fours. Inhale gently while slightly arching your back, then exhale as you round your spine.

This stretch can help release tension in the spine and make the body feel more comfortable.

Stop the exercise immediately if you experience abdominal tightness or pain.

Proper Sitting Posture

When sitting on a chair, sit all the way back in the chair and distribute your weight evenly across both ischial tuberosities (the sitting bones). Keep your pelvis upright and place the entire soles of your feet on the floor.

When sitting on the floor, sitting cross-legged or sitting with your legs extended in front of you while supporting your back against a wall is recommended.

Avoid sitting with your legs folded to one side or in a kneeling/sitting position with the legs folded underneath you, as these positions may place the pelvis in an uneven position.

Proper Standing Posture

As the abdomen grows, it becomes easier to arch the lower back. When standing, gently engage the lower abdominal muscles and maintain the awareness of supporting the uterus with the abdominal muscles.

Relax your shoulders and straighten your spine as though you are being gently pulled upward from the top of your head. At the same time, press firmly on both toes.

Treatment at Our Clinics

If lower back pain stems from intervertebral disc damage, specialized disc therapy may be indicated. (Please note that treatment cannot be performed during pregnancy.)

Our clinic provides treatments specifically targeted at lower back pain caused by intervertebral disc damage.

With our Cellgel Method, a therapeutic agent is injected into cracks of the damaged area of the intervertebral disc. The agent then turns into a gel that fills and seals the cracks, thereby providing a fundamental treatment aimed at addressing the root-cause of the disc damage. A key feature of this method is that it preserves the disc: disc volume is not reduced, and the agent remains within the disc as a gel implant after treatment.

Click Here to Learn More About the Cellgel Method

Additionally, in collaboration with the OJ Wellness Center, we incorporate approaches from Eastern medicine and Ayurvedic medicine to address various types of lower back pain across a wide range of age groups.

Click Here to Learn More About the OJ Wellness Center

If you are suffering from lower back pain, please consider visiting our clinic for a medical consultation.

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