World Spine Day 2025: Gynaecologist and fertility specialist shares essential spine care tips for last trimester of pregnancy

Gynaecologist and fertility specialist shares essential spine care tips for last trimester of pregnancy (Picture Credit: Pexels)

During the third trimester, women experience substantial pressure on their spine because of hormonal changes and a shifting centre of gravity with added weight. Keeping your spine healthy is therefore a priority not just for being comfortable, but also to give you the best possible chance of having as easy a labour and recovery process possible. Prevention of long-term complications is possible with early consciousness, correction of posture, and gentle exercises.

Throughout pregnancy the spine maintains its significance by providing important support for the body as it adjusts to changes in order to carry a growing baby. But the last three months are a different story. As the stomach grows and the center of gravity moves forward, so too does stress on the lower back. Meanwhile, hormone shifts loosen the ligaments and joints to leave the spine even more susceptible to pain and injury.

It is important for the spine to be properly maintained during this time in order to prevent long-term back pain, nerve compression, and postural distortion. A strong and healthy spine can help decrease aches that are associated with being pregnant, and may make the delivery process easier and recovery faster. Ignoring the health of your spine will not only cause pelvic misalignment and sciatica, but challenges during childbirth or while breastfeeding.

Spending less time sitting and exercising with safe prenatal exercise (that emphasizes posture) can help you put the least amount of strain on your spine. The value of routine check-ups and early identification of symptoms such as persistent back pain or numbness is also important. World Spine Day is a timely reminder that taking care of our spines isn’t only about preventing back pain — but also supporting the healthy development of pregnancy, safe delivery and lasting maternal health.

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Dr Nirmala M, Consultant- Obstetrician, Gynaecologist & Fertility Specialist, Motherhood Hospitals, Whitefield, Bengaluru, says that early observation of such symptoms can not only enable you to start the treatment early but will also help avoid developing additional complications.

1. Lower Back Pain

When the growth of the baby puts that load across the lower spine, it puts additional stress on the spine, creating stiffness as well as lower back pain. To prevent this, one must sit with correct upright posture, avoid long hours of immobility, as well as sit on a correct lower back-supporting chair. Warm compresses as well as relieving stretches can help to loosen up the muscles as well.

2. Pelvic Misalignment

Pelvic ligaments are relaxed during the hormonal transformation, making the area prone to misalignment and pain around the lower spine and hips. Pelvic tilt exercises along with the use of a maternity belt to support the area can be beneficial to secure the area. Side sleeping with a pillow in between the knees also keeps the hips aligned and reduces the strain off the lower back.

3. Sciatica & Nerve Compression

The expanding uterus can squeeze the sciatic nerve to produce searing, tingling pain that shoots to the legs. To help alleviate this, try to avoid sitting too long, stretch as often as possible, and use heat compresses to loosen knotted muscles. Prenatal yoga and soothing physiotherapy under the supervision of doctors can also be beneficial to release nerve tension as well as to facilitate mobility.

4. Postural Imbalance
As the center of weight shifts to the front, poor posture will overstretch the spinal muscles and produce instability. Sitting upright with shoulders back with no high heels will aid alignment. Low-impact exercises like swimming or prenatal yoga pull core and back muscles inward, discouraging postural stress and building spinal stability during pregnancy.

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5. Sleep Discomfort and Fatigue

Pain in the back or pelvis can lead to difficulty sleeping, making one tired as well as the muscle experiencing discomfort. The utilization of the left side with pillow support under the abdomen as well as between the knees contributes to comfort. The utilization of a firm bed without flat sleeping on the back reduces the strain in the spine, allowing the mother to rest better as well as recover.

Importance of Early Detection

Timely detection of spine issues during pregnancy can prevent future issues to ensure a smoother pregnancy experience. Early detection of signs allows early correction with physiotherapy, ergonomics, and exercises. Early correction of the issues not only reduces pain but also allows free mobility, safer labor, and faster post-delivery recovery.

FAQs on lower back pain during last three months of pregnancy:

1. Why does my back hurt more in the last three months of pregnancy?

In the third trimester, your baby grows rapidly, and your center of gravity shifts forward. This puts additional pressure on your lower spine and pelvic area. Hormonal changes also loosen ligaments and joints, making your back more prone to strain and discomfort.

2. Is back pain normal in the third trimester?

Yes, it’s very common. Over 50% of pregnant people experience back pain during the last trimester. However, if the pain is severe, radiates down your legs, or is accompanied by other symptoms like fever or bleeding, consult your doctor.

3. What part of the spine is most affected during late pregnancy?

The lumbar spine (lower back) is usually the most affected due to the growing uterus, postural changes, and added weight. The sacroiliac joints (where the spine meets the pelvis) are also under significant stress.

4. Is it safe to do back exercises in late pregnancy?

Yes, as long as they are gentle and approved by your doctor or physiotherapist. Core and pelvic floor strengthening can reduce back strain. Avoid exercises that require lying flat on your back for long periods or that put pressure on your abdomen.

5. How can I sleep to reduce back pain?

Sleep on your side (preferably left) with a pillow between your knees and another under your belly. Avoid sleeping flat on your back, as it can compress the vena cava and strain your spine. A firm mattress or mattress topper can provide better support.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.