Pregnancy is a beautiful journey, but it can also bring back pain, especially as your baby grows. Nearly 70% of pregnant women experience back discomfort due to increased weight, hormonal changes, and shifts in posture.
The good news? Simple body positions can provide instant relief! In this guide, we’ll cover the best seated, standing, and lying positions to ease back pain and keep you comfortable.
By making small adjustments to how you sit, stand, and rest, you can reduce strain on your spine and improve overall comfort. These positions not only help alleviate pain but also promote better posture and circulation, benefiting both you and your baby. Let’s explore the most effective ways to support your body throughout pregnancy!
Why Does Pregnancy Cause Back Pain?
Pregnancy back pain happens because of:
🔹 Weight Gain – Extra pounds put pressure on your spine.
🔹 Hormonal Changes – Relaxin hormone loosens ligaments, making joints less stable.
🔹 Posture Shifts – The growing belly pulls your body forward, causing strain.
🔹 Weakened Core Muscles – Abs stretch and weaken, reducing back support.
As your baby grows, your center of gravity shifts forward, forcing your spine to adjust in ways that can cause discomfort. Many pregnant women naturally lean back to compensate for this shift, which places extra strain on the lower back muscles. Over time, this added pressure can lead to stiffness, soreness, and even long-term postural issues if not managed properly.
In addition to postural changes, the body releases the hormone relaxin to prepare for childbirth. While this hormone helps loosen ligaments in the pelvis to facilitate delivery, it also affects other joints, making them more prone to instability and misalignment. This can lead to increased tension in the lower back and hips, especially when standing or walking for long periods.
Weakening core muscles further contribute to back pain during pregnancy. As the abdominal muscles stretch to accommodate the growing baby, they lose some of their ability to support the spine. Without strong core engagement, the lower back takes on more of the load, increasing discomfort. By focusing on proper body positioning and support, you can reduce strain and keep back pain under control.
💡 The key to relief? Proper body alignment and supportive positions!
Best Standing Positions for Back Pain Relief
1️⃣ The Neutral Spine Standing Position (Best for Everyday Activities)
Many pregnant women stand with an arched lower back, which worsens pain. Instead, practice neutral spine alignment to reduce strain.
How to Do It:
🟢 Stand tall with feet hip-width apart
🟢 Gently tuck your pelvis under to avoid arching your back
🟢 Keep shoulders relaxed, not hunched
🟢 Let arms hang naturally by your sides
💡 Tip: Imagine a string pulling the top of your head upward—this helps straighten your posture.
✅ Benefits:
✔️ Prevents lower back strain
✔️ Supports the growing belly
✔️ Reduces discomfort when standing for long periods
2️⃣ The Supported Standing Position (Best for Cooking or Chores)
Standing for too long can increase back pain. Use support surfaces to reduce strain.
How to Do It:
🟢 Rest one foot on a small stool or box
🟢 Switch feet every 5-10 minutes
🟢 Lean slightly forward with a straight back
💡 Tip: If you’re cooking or doing dishes, place one foot inside an open cabinet to reduce lower back pressure.
✅ Benefits:
✔️ Eases pressure on the lower spine
✔️ Helps prevent swelling in the legs
Best Sitting Positions for Back Pain Relief
3️⃣ The Proper Sitting Posture (Best for Desk Work or Relaxing)
Sitting incorrectly can make back pain worse. Instead, try this pain-free sitting posture.
How to Do It:
🟢 Sit with both feet flat on the floor
🟢 Keep knees at a 90-degree angle
🟢 Use a rolled-up towel or small cushion behind your lower back for support
🟢 Keep shoulders relaxed and avoid slouching
💡 Tip: If using a chair without lumbar support, sit on the edge with a straight back for short periods.
✅ Benefits:
✔️ Prevents slouching and spinal compression
✔️ Reduces lower back tension
✔️ Encourages proper pelvic alignment
🚫 Avoid: Crossing your legs for long periods—it can reduce circulation.
4️⃣ The Tailor Sitting Position (Best for Hip & Back Relief)
This prenatal yoga position improves flexibility while relieving back and pelvic discomfort.
How to Do It:
🟢 Sit on the floor with legs crossed
🟢 Keep back straight (avoid slouching)
🟢 Place a cushion under your hips if you feel discomfort
🟢 Rest hands on your knees and breathe deeply
💡 Tip: Use this position while watching TV or reading to improve hip flexibility.
✅ Benefits:
✔️ Opens up the pelvis for better alignment
✔️ Strengthens back and core muscles
✔️ Helps prepare for labor
🚫 Avoid: If you feel discomfort in your knees or hips, add extra cushions for support.
Best Lying Positions for Back Pain Relief
5️⃣ Side-Lying with a Pillow Between Knees (Best for Sleeping)
Sleeping on your back can worsen back pain and reduce circulation. Side-lying is the safest and most comfortable option.
How to Do It:
🟢 Lie on your left side (best for circulation)
🟢 Place a firm pillow between your knees
🟢 Hug a small pillow for added comfort
🟢 Keep your back straight, avoiding twists
💡 Tip: A pregnancy body pillow supports the belly and reduces lower back pain.
✅ Benefits:
✔️ Takes pressure off the spine
✔️ Improves blood circulation for both mom and baby
✔️ Reduces swelling in the legs
🚫 Avoid: Lying flat on your back for long periods, especially after 20 weeks.
6️⃣ The Reclined Supported Position (Best for Relaxing or Watching TV)
If you want to recline without back strain, use pillows to support your spine.
How to Do It:
🟢 Sit on a reclined couch or bed
🟢 Place a pillow behind your lower back
🟢 Bend your knees slightly and keep feet flat
💡 Tip: Use a rolled-up towel behind your lower back for extra lumbar support.
✅ Benefits:
✔️ Reduces lower back tension
✔️ Helps improve posture while resting
🚫 Avoid: Slouching too far back, which can make back pain worse.
Bonus: Quick Back Pain Relief Hacks!
✔️ Use a Heating Pad – Apply gentle heat to sore muscles for 10-15 minutes.
✔️ Do Pelvic Tilts – Strengthens lower back and core (best done while standing or on all fours).
✔️ Get a Prenatal Massage – Helps release tension in the lower back.
✔️ Try Water Therapy – Swimming takes pressure off your spine.
💡 Tip: If back pain is severe or persistent, talk to your healthcare provider to rule out any complications.
Staying Pain-Free During Pregnancy
Back pain is common during pregnancy, but the right positions can provide instant relief. Whether standing, sitting, or lying down, using proper posture and support will help keep you comfortable.
💡 Remember: Every pregnancy is different—find what works best for you and listen to your body!
Calvin Bassey is a dedicated writer and parenting enthusiast passionate about guiding expectant parents through the journey of pregnancy. With a deep understanding of maternal health and baby care, he provides practical and insightful advice to help families prepare for childbirth and early parenthood. His work at Brimvue focuses on empowering parents with knowledge, ensuring they navigate this transformative experience with confidence and ease.