Back Pain in Pregnancy First Trimester: 5 Tips to Alleviate It

Back Pain in Pregnancy First Trimester: 5 Tips to Alleviate It

Back pain is an oft-cited complaint of pregnant women, especially during the first trimester. This discomfort is caused by a number of hormonal and physical changes that occur when a woman is expecting. While back pain can be uncomfortable, there are ways to manage and alleviate it.


The first trimester of pregnancy is a time of intense physical change, as the body adjusts to the presence of a growing baby. This can lead to a wide range of uncomfortable symptoms, including back pain. Commonly reported by pregnant women, back pain in the first trimester is usually caused by the hormonal changes taking place and increased pressure on the spine due to weight gain.

5 Tips for Alleviating Back Pain in Pregnancy First Trimester

  • Practice Good Posture: Maintaining good posture throughout your pregnancy can help ease back pain. When sitting, make sure to keep your back straight and your shoulders relaxed. In addition, try not to slouch when standing or walking.
  • Take Frequent Breaks: When engaging in activities that require standing or sitting for extended periods of time, be sure to take frequent breaks in order to rest your body and avoid straining your back muscles.
  • Sleep on Your Side: Sleeping on your back during pregnancy can aggravate existing back pain. To avoid this, try sleeping on your side instead. Place a pillow between your legs for extra support.
  • Exercise Regularly: Regular exercise during pregnancy can help strengthen your spine and abdominal muscles, providing relief from back pain. Talk to your doctor about exercises that are safe for you to do while pregnant.
  • Use Heat or Cold Therapy: Heat or cold therapy can be used to relieve back pain. Try using a heating pad or ice pack on the affected area for 15 minutes at a time, several times a day.


Back pain in the first trimester of pregnancy is common and can be managed with simple lifestyle changes. Practicing good posture, taking frequent breaks, sleeping on your side, exercising regularly, and using heat or cold therapy are all effective ways to alleviate back pain during this time. Be sure to talk to your doctor before engaging in any exercise program or using heat or cold therapy.