You finally start feeling better. The nausea isn’t taking over your whole day anymore, you’re getting some energy back, and you’re thinking, Maybe the second trimester really is easier.
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Then your back starts hurting.
Yep. Pregnancy has a way of keeping you on your toes.
If your lower back has been aching lately, you’re definitely not alone. Back pain is really common during the second trimester. Your belly is getting bigger, your body is changing, and your back is doing extra work to keep you balanced.
Why Is My Back Hurting?
The growing bump is a big part of it.
As your belly gets bigger, your weight shifts forward. You might lean backward a little without even realizing it. After a full day, your lower back can really feel that extra strain.
Pregnancy hormones also loosen the ligaments around your pelvis. Your body is doing this to get ready for birth, but it can leave your back and pelvis feeling a little less supported.
And your stomach muscles are stretching as your belly grows, so they can’t help support your back quite as much as they used to.
So, if your back feels tired and achy by the evening, there’s a pretty good reason.
What Can Help?
Honestly, start small.
If you’re sitting for a long time, put a little pillow behind your lower back. Even a rolled-up towel works.
Try to relax your shoulders when you’re standing, and don’t lock your knees.
Your shoes can make a difference too. Comfortable, supportive shoes are your best friend right now. Those heels can wait.
And when you drop something on the floor, bend your knees instead of bending straight over. Your back will appreciate the extra effort.
Keep Moving—Gently
When your back hurts, you probably don’t feel like moving at all. Fair enough.
But a little movement can actually make things feel better.
Take an easy walk, go swimming, or try some gentle pregnancy stretches. You don’t have to work up a sweat. Even a few minutes can help loosen things up.
A gentle cat-cow stretch is another option. Get on your hands and knees, slowly round your back, then gently relax it. Don’t push through pain.
Make Sleeping Easier
Getting comfortable in bed can feel like a workout once your belly starts growing.
Try sleeping on your side with a pillow between your knees. If your belly feels heavy, tuck another pillow underneath it.
A warm compress can also feel really nice on a sore back. If you use a heating pad, keep it on low and put a towel between the pad and your skin. If you’re unsure about using one, ask your healthcare provider.
When Should You Call Your Doctor?
Most pregnancy back pain is completely normal. But some pain deserves a little more attention.
Call your healthcare provider if the pain is severe, keeps getting worse, or isn’t getting better.
Get medical advice promptly if you also have fever, burning when you pee, vaginal bleeding, regular cramping, or numbness or weakness in your legs.
And if you simply feel like something isn’t right, don’t ignore that feeling. Give your provider a call.
Quick Answers
Is back pain normal in the second trimester?
Yes. It’s very common as your belly grows and your body adjusts.
How can I sleep with back pain?
Try sleeping on your side with a pillow between your knees. Another pillow under your belly may help too.
Can I use a heating pad?
A low-setting heating pad may help with soreness. Keep it warm, not hot, and use a towel between it and your skin. Ask your healthcare provider if you’re unsure.