By the third trimester, standing at the kitchen counter or walking through a store may leave your lower back sore. Back pain during pregnancy third trimester often develops as your growing belly changes your posture and increases pressure around the spine and pelvis. Gentle movement and added support may ease the strain. Severe pain or pain with other symptoms needs medical attention.
Yes. Mild to moderate lower back pain is common during the third trimester.
More than 60% of pregnant women experience lower back pain. As the uterus grows, the body’s center of gravity moves forward. The abdominal muscles also stretch and provide less support for the spine. This can cause aching, stiffness, or pressure across the lower back.
The American College of Obstetricians and Gynecologists lists posture changes and muscle strain among the common reasons for pregnancy-related back pain.
Pain that improves after rest or a position change is usually less concerning. Pain that is severe, constant, or linked with other symptoms should be assessed.
Third trimester back pain often results from several physical changes happening at the same time.
As the belly grows, the body’s center of gravity moves forward. The pelvis may tilt forward, increasing the curve in the lower spine.
The muscles around the back, abdomen, hips, and pelvic floor must work harder to maintain balance. This extra workload can leave the muscles tired and sore, especially later in the day.
Pregnancy hormones make the ligaments around the pelvis more flexible as the body prepares for birth. Ligaments are strong bands of tissue that connect bones and support joints.
Greater flexibility may reduce stability around the pelvis and lower back. Pain may be felt near the lower spine, hips, groin, or pubic area.
The baby’s position may add pressure to the lower back as the baby moves deeper into the pelvis near the end of pregnancy. Back pain alone cannot confirm the baby’s position, so a prenatal exam provides a more reliable answer.
An occiput posterior position means the baby is head down with the back of the head facing the pregnant person’s spine. This position may place more pressure on the lower spine or tailbone during labor.
Reducing strain throughout the day may make walking, sitting, and sleeping more comfortable.
Daily posture and movement habits can place extra pressure on the lower back.
Common triggers include:
Muscle fatigue can also make pain more noticeable later in the day. Track when the pain begins and what you were doing beforehand. This may help identify a chair, movement, pair of shoes, or repeated task that needs to be adjusted.
Complete rest is usually unnecessary unless your clinician has recommended it. Continue gentle movement, but avoid activities that cause pain or increase the risk of falling, injury, or overheating.
Avoid:
The pregnancy exercise safety information from the American College of Obstetricians and Gynecologists covers activities that may carry fall, impact, or overheating risks.
Stop exercising if you develop bleeding, fluid leakage, painful contractions, chest pain, severe dizziness, or trouble breathing.
Contact your maternity care team if back pain occurs with:
Pain under the ribs or along one side may also need assessment, especially when it occurs with fever, urinary symptoms, headache, or vision changes.
A dull and constant lower backache before 37 weeks may be a sign of preterm labor. Other possible signs include pelvic pressure, cramps, regular contractions, and changes in vaginal discharge.
Call your prenatal office the same day if the pain continues after rest, interferes with walking or sleep, returns often without a clear trigger, or feels different from your usual pregnancy soreness.
For any warning sign listed above, contact your maternity unit promptly instead of waiting for your next appointment.
Seek urgent medical care for new leg weakness, numbness around the buttocks or genital area, or loss of bladder or bowel control. These symptoms may point to nerve compression and should be checked without delay.
Lower back pain alone does not confirm that labor is beginning. Ordinary pregnancy-related strain may continue for several weeks before delivery.
Labor becomes more likely when the pain follows a regular pattern. It may begin in the back and move toward the front of the abdomen. Contractions usually become longer, stronger, and closer together. They also continue after rest, hydration, or a change of position.
Other possible signs include:
The signs of labor include contractions that become more frequent and intense. Follow the instructions your maternity team has given you about when to call or go to the hospital.
Yes, gentle heat may help relax sore back muscles during pregnancy. Apply a warm heat pack over clothing or a towel for 10 to 20 minutes, and avoid placing it directly on your skin or belly. Remove it if your skin feels too hot or uncomfortable.
Sleep on your side with one or both knees slightly bent. A pillow between your knees can keep your hips more level, while another under your belly can reduce pulling on the lower back. A full-length body pillow may support both areas at the same time.
Preeclampsia is more commonly linked to pain in the upper abdomen or shoulder, often on the right side, rather than typical lower back pain. Seek prompt medical care if this pain appears with a lasting headache, vision changes, facial or hand swelling, nausea, or trouble breathing.
Back labor is intense pain in the lower back that begins during labor. It may become stronger during contractions and can remain uncomfortable between them. The baby’s head pressing toward the lower spine or tailbone is a common cause, although fetal position is not the only possible factor.
There is no set number of days. Muscle and posture-related pain may come and go for several weeks as the belly grows and daily activity changes. Contact your maternity care provider if the pain becomes severe, persists despite rest, or occurs with fever, bleeding, urinary pain, contractions, or fluid leakage.
Track the movements and positions that trigger your pain, then adjust the parts of your routine that increase it. Add support during walking, sitting, and sleep as needed. Contact your maternity care team promptly if the pain becomes severe, develops a regular pattern, or appears with another warning symptom.
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