Easing Third Trimester Back Pain
Simple Relief Techniques
If you've recently found yourself groaning as you get out of bed, grabbing the counter to ease pressure off your lower back, or silently wincing during errands, you're not alone. Back pain in the third trimester is incredibly common—but that doesn't make it any less exhausting. For many moms, it shows up around week 28 and can linger (or intensify) as the baby drops lower, your body softens, and your belly grows forward. The strain can feel like a dull throb, sharp stabs, or an unrelenting ache deep in your lower back or even radiating into your hips and legs.
Here's the part I want you to hear clearly: persistent back pain in pregnancy isn't something you have to simply "deal with." You don't earn a badge for enduring it in silence, and it's not a sign of weakness to want comfort. Your body is working harder than it ever has. Muscles are lengthening, ligaments are loosening, and your posture is shifting every day to accommodate your baby's needs. It's no wonder your back is calling for backup. And thankfully, there are practical, proven ways to give it the support it needs—many of which can be done right at home.
What Causes Third Trimester Back Pain?
Understanding the root causes of your discomfort can make the solutions more effective—and give you peace of mind that this is normal (but manageable).
1. Your Center of Gravity Shifts
As your baby grows, the weight in front pulls your pelvis and lower spine into a forward tilt. This postural shift increases the curve in your lower back, placing added stress on lumbar muscles.
2. Hormones Loosen Ligaments
The hormone relaxin increases during pregnancy to prepare your pelvis for delivery. But it also loosens joints and ligaments throughout your body, which can lead to instability and misalignment in the spine.
3. Postural Compensation
Many pregnant people unknowingly lean backward, arch their backs, or stand with locked knees to balance the weight. Over time, these shifts create tension and fatigue in the back and hips.
4. Increased Pressure on the Sciatic Nerve
In some cases, your growing uterus can press against the sciatic nerve, causing sharp or shooting pain down the legs—commonly referred to as sciatica.
Now that we've named what's happening, let's walk through what I've seen work again and again.
Realign Your Posture: The First Step Toward Relief
Why it matters: Your body is like a Jenga tower in the third trimester—small misalignments can cause significant discomfort if left unchecked. Good posture distributes weight more evenly and reduces muscle strain.
How to check your posture:
- Head: Should be aligned with your spine, not jutting forward
- Shoulders: Gently rolled back and relaxed
- Pelvis: Slightly tucked, avoiding the exaggerated "sway back"
- Feet: Hip-width apart, with weight distributed evenly
Try this grounding reset:
Stand near a mirror. Inhale deeply and roll your shoulders back. Exhale while gently tucking your pelvis (think of pointing your tailbone to the floor). Soften your knees and visualize a string pulling you tall from the crown of your head. Small adjustments like these, repeated daily, help retrain your body to support your new shape.
Movement Is Medicine: Gentle Exercises That Work
Even short, consistent movement can strengthen key muscles and release tension. The goal isn't intensity—it's alignment, mobility, and circulation.
💪 Strengthening Exercises
These target core and pelvic muscles, which reduce strain on the back:
Pelvic Tilts (on all fours): Inhale to arch your back slightly, exhale to round it gently, pulling belly toward spine.
Wall Squats: Lean against a wall with feet hip-width apart. Slide down into a squat (as low as comfortable), hold for 5–10 seconds, and rise slowly. Builds glute and quad strength to support your back.
Bird Dog (modified): On all fours, extend one arm and opposite leg while keeping your back flat. Engage your core.
🧘♀️ Stretching & Mobility
Releasing tension is just as vital as building strength.
Cat-Cow Pose: Alternating between arching and rounding the spine increases flexibility.
Child's Pose: Opens hips and elongates the spine. Use a pillow under your belly for support.
Hip Flexor Stretches: Tight hip flexors can pull on your pelvis. A gentle lunge stretch with hands on a chair can release this tension.
What I've seen work: Consistency beats duration. Even 10 minutes a day can gradually shift how your back feels.
Supportive Tools to Lighten the Load
You don't have to do this alone—literally. There's gear designed to carry some of the weight for you.
🔧 Tried-and-True Supports:
- Maternity Support Belts: Worn under your belly, these reduce lumbar pressure and improve posture. Look for adjustable, breathable designs.
- Pregnancy Pillows: Use a U- or C-shaped pillow while sleeping, and smaller wedges for lower back support during the day.
- Proper Seating: Choose chairs with lumbar support and sit with feet flat on the floor. A yoga ball can also keep your pelvis engaged and aligned.
- Supportive Footwear: Avoid unsupportive shoes like flats or flip-flops. Choose low heels or sneakers with good arch support.
Know When to Call in Help
If back pain is severe, constant, or affecting your ability to sleep, walk, or function, it's time to get a second set of hands (and eyes) involved.
Consider:
- Prenatal Chiropractic Care: Especially the Webster Technique, designed for pregnancy-safe spinal alignment.
- Physical Therapy: A prenatal PT can assess your movement patterns and tailor exercises for lasting relief.
- Prenatal Massage: Not just pampering—this can address deep muscular tension that exercise can't reach.
Instinct nudge: If something feels "off," trust that feeling. Your comfort and safety matter.
Rest Is Recovery, Not Laziness
Growing a human takes everything. Rest is not only allowed—it's essential.
- Lay on your left side with a pillow between your knees and one behind your back.
- Use reclining positions with support under your knees to take pressure off your spine.
- Don't push through pain to "get things done." Ask for help. Sit down often. Let go of guilt.
What I've seen: the mamas who prioritize restorative moments during pregnancy often have more energy and fewer postpartum complications. Consider it a wise investment.
The Bottom Line: You Deserve Comfort—Right Now
Third trimester back pain isn't a test of toughness—it's a signal. A call to slow down, realign, and gather support.
With posture awareness, gentle daily movement, the right gear, and a care team if needed, you can feel better. You are not just "making it" through this trimester—you're navigating it with knowledge, grace, and resilience.
And mama, don't forget: your comfort matters, too.