Back pain and sciatica in pregnancy: what helps and when to call
More than two in three pregnant women get low back pain. Most of it is mechanical and manageable; a few signs need a call the same day.
Updated October 13, 2026 · sources checked October 13, 2026
In short
Back pain in pregnancy usually comes from softer ligaments, a shifting centre of gravity and stretched abdominal muscles. Bending your knees to lift, flat or low supportive shoes, side-sleeping with pillows and regular exercise all help. Call your midwife or OB if pain is severe, lasts over two weeks, or comes with fever, bleeding or regular tightenings; call 911 or 999 if your legs, bottom or genitals go numb.
Why your back hurts more each month
Two things happen at once. The NHS explains that your ligaments naturally soften and stretch to prepare for labour, which strains the joints of your lower back and pelvis. ACOG adds the mechanical side: your growing uterus shifts your centre of gravity and stretches and weakens your abdominal muscles, changing your posture, while the extra weight means more work for your back. That is why the ache is often worse at the end of the day.
It is common. A Cochrane review notes that more than two-thirds of pregnant women have low back pain and almost one in five has pelvic pain, and that pain tends to increase as pregnancy advances (Pennick and Liddle, 2013).
Is this normal? When to call
Yes, an aching back is one of the most common parts of pregnancy, and it usually eases after the birth. Call your midwife, OB or GP if it is severe or lasts more than two weeks, if it comes in waves or with tightenings in the second or third trimester, or with fever, bleeding or pain when you pee. Call 911 (US) or 999 (UK) if your legs, bottom or genitals go numb. For urgent advice in the UK: NHS 111 or your maternity unit. The full list is at the end of this page.
Three kinds of pain, three different fixes
| Low back pain | Pelvic girdle pain (PGP, SPD) | Sciatica | |
|---|---|---|---|
| Where | Lower back, across the waist | Over the pubic bone, one or both sides of the lower back, the perineum, spreading to the thighs | Bottom and the back of one leg, often down to the foot |
| Feels like | Dull ache, worse late in the day | Pain, sometimes clicking or grinding in the pelvis | Sharp or burning pain, pins and needles, numbness |
| Worse when | Standing long, lifting, poor seating | Walking, stairs, standing on one leg, turning in bed, parting your legs | Moving, sneezing, coughing |
| Source | NHS, ACOG | NHS | NHS |
PGP is not harmful to your baby, says the NHS, and most women with PGP can have a vaginal birth. Getting it diagnosed early helps keep the pain down.
Daily habits that take the strain off
From the NHS and ACOG advice:
- Lifting: bend your knees and keep your back straight; avoid heavy loads and split shopping between two bags.
- Turning: move your feet when you turn so you do not twist your spine.
- Shoes: the NHS suggests flat shoes to spread your weight evenly; ACOG prefers low-heeled (not completely flat) shoes with good arch support. Either way, skip high heels.
- Sitting: keep your back straight and supported; a small pillow behind your lower back helps.
- Standing for long: rest one foot on a low stool or box.
- Sleeping: on your side, knees bent, a pillow between the knees and one under the bump (see sleeping positions in pregnancy).
- Mattress: it should support you properly; the NHS mentions a board under a soft mattress to firm it up.
- Comfort: a massage, a warm bath, or heat or cold on sore muscles.
If you have pelvic girdle pain
The NHS suggests keeping active but avoiding what makes it worse: sit down to get dressed, keep your knees together getting in and out of the car, avoid standing on one leg, long spells of sitting or standing, and lifting heavy bags. A pillow between your legs in bed helps.
Movement: what the evidence supports
| What | Evidence (Cochrane, 2015) |
|---|---|
| Any land-based exercise | Low-quality evidence that it reduces low back pain and disability |
| An 8 to 12 week exercise programme | Moderate-quality evidence that it reduces the risk of lumbo-pelvic pain |
| Water-based exercise | Earlier review: low-quality evidence it reduced back-pain sick leave |
| Acupuncture, osteopathic manipulation | Single studies only, mostly low quality |
Sources: Liddle and Pennick, 2015; Pennick and Liddle, 2013.
ACOG recommends walking and swimming: water supports your weight, and many women swim right up to the end of pregnancy. The NHS suggests a back-care class, prenatal yoga or aquanatal classes with a qualified instructor. Always check with your midwife or OB before starting a new routine. Our prenatal yoga guide and exercise guide cover what is safe in each trimester.
The NHS all-fours back exercise
- Start on all fours, knees under hips, hands under shoulders, fingers forward, stomach muscles lifted so your back stays straight.
- Pull in your stomach muscles and raise your back towards the ceiling, letting your head and bottom relax gently down. Do not lock your elbows.
- Hold for a few seconds, then slowly return to the box position without hollowing your back.
- Repeat slowly and rhythmically 10 times, moving only as far as is comfortable.
Printable checklist: a kinder day for your back
Supports: belts, garments and pillows
ACOG mentions an abdominal support garment, or maternity trousers with a wide band under the bump, to take some of the belly's weight off your back. For PGP, a physiotherapist may recommend a pelvic support belt. Our maternity belt guide explains the types and how to fit one; a pregnancy pillow helps at night.
For your partner
Carry the heavy shopping and the laundry basket, take over the jobs that mean bending low (bath time for an older child, loading the washing machine), and help set up the pillows at night. If she has pelvic girdle pain, helping her in and out of the car with knees together and giving her the stair-free routes makes a real difference.
When to call: the full list
| Situation | What to do |
|---|---|
| Pain that is severe or lasts more than two weeks | Call your OB or midwife (ACOG); you may be referred to an obstetric physiotherapist (NHS) |
| Back pain in the second or third trimester, possibly with tightenings | Contact your midwife or maternity unit urgently: it can be a sign of early labour |
| Back pain with fever, vaginal bleeding or pain when you pee | Contact your midwife or GP urgently (possible infection) |
| Pain in one or both sides, under the ribs | Contact your midwife or GP urgently |
| Loss of feeling in one or both legs, your bottom or genitals | Call 999 (UK) or 911 (US), or go to A&E or the emergency room |
| Severe or worsening weakness or numbness in both legs | Call 999 or 911; do not drive yourself |
Never take a medicine for pain in pregnancy without checking with your midwife, GP, OB or pharmacist.
Questions parents ask
Is back pain a sign of labour?
It can be. The NHS advises contacting your midwife or GP urgently if you have back pain in your second or third trimester, as it could be a sign of early labour, and ACOG lists back pain among the symptoms of preterm labour.
How do I know if it is sciatica?
Sciatica typically causes sharp or burning pain from the bottom down the back of one leg, sometimes with tingling or numbness, according to the NHS. Pain at the front of the pelvis or when parting your legs points more towards pelvic girdle pain. A physiotherapist can tell them apart.
Does exercise help back pain in pregnancy?
The Cochrane review found low-quality evidence that exercise reduces pregnancy low back pain and moderate-quality evidence that it lowers the risk of lumbo-pelvic pain. Check with your midwife or OB first, and stop any movement that hurts.
Will the pain go away after the birth?
ACOG says pregnancy back pain usually goes after the baby is born, though for many women it lingers for months. The NHS notes that pelvic girdle pain tends not to get completely better until the baby is born.
Sources
- NHS — Back pain in pregnancy checked October 13, 2026
- NHS — Pelvic pain in pregnancy (pelvic girdle pain) checked October 13, 2026
- NHS — Sciatica checked October 13, 2026
- ACOG — Back Pain During Pregnancy checked October 13, 2026
- Liddle SD, Pennick V (2015), Cochrane — Interventions for preventing and treating low-back and pelvic pain during pregnancy (PMID 26422811) checked October 13, 2026
- Pennick V, Liddle SD (2013), Cochrane — Interventions for preventing and treating pelvic and back pain in pregnancy (PMID 23904227) checked October 13, 2026
Mamavela explains; it does not replace your midwife, doctor or pediatrician, who know your situation. If something worries you, call them. In an emergency, call 911 (US), 999 (UK) or 112.