• Back pain during pregnancy is unfortunately very common and, in some cases, completely natural
• But you can achieve significant pain relief with simple methods
• From taping and belly bands to targeted muscle relaxation, you’ll find tips and tricks for pain relief here
• However, sudden, extreme pain, or pain accompanied by other symptoms should definitely be checked out by a doctor

What pregnant woman hasn’t experienced that excruciating back pain? Back pain during pregnancy can become a real nuisance and spoil your pregnancy. Even sleep disturbances can be caused by back pain. And because well-meaning advice like rest or reducing stress is difficult to implement (and sometimes not even that helpful), we set out to find the most effective treatment options for back pain during pregnancy. Naturally, safe for you and your baby. 

Am I the only one with back pain during pregnancy?

No, you’re definitely not (unfortunately)! Back pain during pregnancy is one of the most common complaints during this time. The figures on how many pregnant women share this experience vary widely: Globally, around 40% of pregnant women suffer from back pain, according to a 2023 study. The prevalence varies by trimester, ranging from 28.3% to 47.8% of expectant mothers (Salari, N. et al., 2023).

A study from Portugal, however, concluded that back pain is often more severe at the beginning of pregnancy, then subsides temporarily, and rises sharply again toward the end of pregnancy. Nearly 92% of the pregnant women surveyed reported having back pain at 32 weeks of pregnancy, and as many as 98% at 37 weeks (Quaresma, C., et al., 2010).

Ultimately, it is difficult to determine exactly when and how many women suffer from back pain, as pain is perceived and described very individually. Despite all this, your symptoms should always be taken seriously and treated properly!

Why Back Pain Is So Common During Pregnancy

Let’s start with the obvious: Expectant mothers gain an average of about 12 kilograms over the course of their pregnancy. “Carrying” that much extra weight every day would be extremely uncomfortable under any circumstances! In addition, weight gain in pregnant women is primarily limited to the abdominal area, meaning the back clearly has to bear the brunt of the extra weight.

Unfortunately, biomechanical and hormonal changes caused by pregnancy also lead to increased susceptibility to various musculoskeletal issues. These include, in particular, back pain, pelvic pain, sciatic pain, and tailbone pain. The increase in the hormones relaxin and progesterone is also likely to contribute to the development of back pain (Salari N., et al., 2023).

Gentle Tape and Support Belts for Pain Relief

Sometimes the solutions to our problems seem much more complicated than they actually are—or could be. That’s exactly the case here: With kinesiology tape and maternity support belts, you can provide targeted relief for your back and effectively reduce your pain.

Kinesiology tape is widely used for muscle-related pain—it’s particularly well-known among athletes. But expectant moms can also enjoy the benefits of taping: It can help improve the stability of your back and thus help you maintain better posture. Additionally, tape promotes blood circulation and lymphatic drainage in the area where it’s applied. Both of these effects can help heal minor muscle injuries and relieve tension. Another pleasant side effect is that the tape sends a sensory stimulus to your brain, causing you to perceive the pain signal as relatively less intense (Xue, X., et al., 2021). Taping generally does not cause any unpleasant side effects!

But be careful: Taping should be performed by an experienced and well-trained person or at least demonstrated so that someone can then apply the tape correctly for you. From experience, we advise against applying the tape yourself, as this usually results in a rather imprecise application. In most cases, physical therapists and orthopedists know how to apply the tape correctly and explain the process. If you’re unsure, ask beforehand whether the staff is familiar with taping during pregnancy.

Pregnancy belts, also known as abdominal belts, can also help reduce back pain in pregnant women. These belts help distribute the extra weight of the baby bump more evenly, thereby relieving pressure on the back and other heavily strained areas. In addition to a sometimes significant reduction in pain from such abdominal belts, some pregnant women also report being able to move better and more freely as a result (Gutke, A., et al., 2015 and Lauridsen, J. et al., 2025). As with kinesiology tape, no adverse side effects are generally expected, so it’s definitely worth a try!

Targeted Muscle Relaxation

While the first two methods focused primarily on relieving muscle strain, this one focuses on targeted relaxation and, consequently, pain reduction.

TENS combined with muscle relaxation to music is likely to be a highly effective method for pain relief (Koukoulithras, I., Sr et al., 2021). TENS stands for transcutaneous electrical nerve stimulation and reduces pain through small, painless electrical impulses. This method is also proven and widely used for many applications, but it is not unconditionally recommended for pregnant women. So if you want to try this method, be sure to talk to your doctor or midwife. Also, follow the instructions and guidelines for the TENS device.

If TENS seems too risky to you, you can also try music-based relaxation therapy for pain relief. Here, too, studies suggest that this could help reduce back pain (Wang, S., et al., 2025). Even if the pain reduction isn’t as significant as hoped, we believe that relaxation through music can only be beneficial!

Some scientists also recommend acupuncture to reduce pain (Gutke, A., et al., 2015). Others note that while the pain reduction wasn’t as significant as hoped, pregnant women were able to move more easily and without restrictions (Wang, S., et al., 2025). So, in this case, everyone really has to figure out for themselves whether acupuncture is right for them.

“Exercise away” back pain?

Exercise is one of the best-known and most popular ways to combat back pain—and for good reason—even if it often seems counterproductive at first. The fact is, however, that strength training during pregnancy can help reduce pain, among other benefits (Redondo-Delgado, P., et al., 2025).

If just the thought of exercise has you panicking, we can reassure you: Researchers have found that alternating between aerobic and strength training every other week, combined with at least 30 minutes of brisk walking daily, can already lead to a significant improvement in symptoms. This not only reduces the pain itself but also improves mobility during pregnancy (Sklempe Kokic, I., et al., 2017).

If you’re worried about which exercises are safe during pregnancy and what else you need to know as an expectant mom regarding exercise during pregnancy, we highly recommend this article.

Frequently Asked Questions About Back Pain During Pregnancy

Why is back pain so common during pregnancy?

Hormonal changes, altered posture, and the extra weight place greater strain on the spine. This leads to tension and pain in many pregnant women.

Are heat treatments allowed during pregnancy?

Yes, moderate heat, such as hot water bottles or warm baths, can help you relax. However, very hot treatments or sauna sessions should be discussed with a healthcare professional beforehand.

When should I see a doctor for back pain during pregnancy?

If the pain is very severe, occurs suddenly, radiates into the legs, or is accompanied by other symptoms, it’s important to seek medical evaluation.

Can I combine methods like taping or TENS?

In general, most of the methods mentioned can be combined. Of course, using a TENS device while exercising isn’t advisable, but generally, no interactions are expected. If in doubt, we recommend consulting an expert.

References

• Salari, N., Mohammadi, A., Hemmati, M., Hasheminezhad, R., Kani, S., Shohaimi, S., & Mohammadi, M. (2023). The global prevalence of low back pain in pregnancy: a comprehensive systematic review and meta-analysis. BMC pregnancy and childbirth, 23(1), 830. https://doi.org/10.1186/s12884-023-06151-x
• Quaresma, C., Silva, C., Secca, M. F., O'Neill, J. G., & Branco (2010). Back pain during pregnancy: a longitudinal study. Acta reumatologica portuguesa, 35(3), 346–351.
• Xue, X., Chen, Y., Mao, X., Tu, H., Yang, X., Deng, Z., & Li, N. (2021). Effect of kinesio taping on low back pain during pregnancy: a systematic review and meta-analysis. BMC pregnancy and childbirth, 21(1), 712. https://doi.org/10.1186/s12884-021-04197-3
• Gutke, A., Betten, C., Degerskär, K., Pousette, S., & Olsén, M. F. (2015). Treatments for pregnancy-related lumbopelvic pain: a systematic review of physiotherapy modalities. Acta obstetricia et gynecologica Scandinavica, 94(11), 1156–1167. https://doi.org/10.1111/aogs.12681
• Lauridsen, J., Dalbøge, A., & Jahn, A. (2025). The effect of pelvic belts to manage low back and pelvic pain during pregnancy a systematic review and meta-analysis. Midwifery, 148, 104529. https://doi.org/10.1016/j.midw.2025.104529
• Koukoulithras, I., Sr, Stamouli, A., Kolokotsios, S., Plexousakis, M., Sr, & Mavrogiannopoulou, C. (2021). The Effectiveness of Non-Pharmaceutical Interventions Upon Pregnancy-Related Low Back Pain: A Systematic Review and Meta-Analysis. Cureus, 13(1), e13011. https://doi.org/10.7759/cureus.13011
• Wang, S., Zhang, H., Zhang, G., & Jin, L. (2025). Effectiveness of nonpharmacologic interventions on pregnancy-related low back pain: A network meta-analysis of randomized controlled trials. Medicine, 104(34), e43969. https://doi.org/10.1097/MD.0000000000043969
• Redondo-Delgado, P., Blanco-Giménez, P., López-Ortiz, S., García-Chico, C., Vicente-Mampel, J., & Maroto-Izquierdo, S. (2025). Effects of strength training on quality of life in pregnant women: A systematic review. Acta obstetricia et gynecologica Scandinavica, 104(7), 1231–1243. https://doi.org/10.1111/aogs.15122
• Sklempe Kokic, I., Ivanisevic, M., Uremovic, M., Kokic, T., Pisot, R., & Simunic, B. (2017). Effect of therapeutic exercises on pregnancy-related low back pain and pelvic girdle pain: Secondary analysis of a randomized controlled trial. Journal of rehabilitation medicine, 49(3), 251–257. https://doi.org/10.2340/16501977-2196