Back Labor: What It Is and How to Cope
16 May 2025
Labor is challenging no matter what, but if you’re experiencing intense pain in your lower back during contractions, you may be dealing with back labor. This type of labor pain is often more intense and persistent than regular contractions, making it harder to find relief.
So what causes back labor, and how can you manage it? Let’s break it down.
Posterior Baby (Sunny-Side Up Position) – If your baby’s head is pressing against your spine, it can create intense pressure and back pain.
Pelvic Shape & Positioning – Some women naturally have a pelvis shape that increases pressure on the back.
Muscle Strain or Previous Back Issues – If you already have lower back pain or injuries, labor can make it worse. The good news? Even if your baby starts in the posterior position, they may rotate before or during labor.
Severe, persistent pain in the lower back (instead of just in the abdomen)
Pain doesn’t go away between contractions (it may feel constant)
Contractions feel more painful when lying down
Counterpressure or massage provides temporary relief If your labor feels mostly centered in your back and doesn’t ease between contractions, you’re likely experiencing back labor.
✔ Press firmly on your lower back during contractions.
✔ Use a tennis ball or rolling pin to apply pressure to sore spots.
✔ Try hip squeezes to relieve tension.
✔ Sit with good posture – Avoid slouching, which encourages a posterior baby position.
✔ Do prenatal exercises like cat-cow stretches and pelvic tilts.
✔ Avoid reclining too much – Sit on a birth ball or lean forward to encourage optimal baby positioning.
✔ See a chiropractor – Prenatal chiropractic care (like the Webster Technique) can help align your pelvis for labor.
What Is Back Labor?
Back labor refers to severe pain in the lower back during contractions, rather than just in the abdomen. The pain is often constant and can intensify with each contraction. It’s estimated that about 25% of women experience back labor, and while it can happen to anyone, it’s more common when the baby is in a posterior position (facing the mother’s belly instead of her back).What Causes Back Labor?
The most common cause of back labor is baby’s position in the womb.Posterior Baby (Sunny-Side Up Position) – If your baby’s head is pressing against your spine, it can create intense pressure and back pain.
Pelvic Shape & Positioning – Some women naturally have a pelvis shape that increases pressure on the back.
Muscle Strain or Previous Back Issues – If you already have lower back pain or injuries, labor can make it worse. The good news? Even if your baby starts in the posterior position, they may rotate before or during labor.
Signs You’re Experiencing Back Labor
Wondering if what you’re feeling is back labor vs. normal labor? Here are some common signs:Severe, persistent pain in the lower back (instead of just in the abdomen)
Pain doesn’t go away between contractions (it may feel constant)
Contractions feel more painful when lying down
Counterpressure or massage provides temporary relief If your labor feels mostly centered in your back and doesn’t ease between contractions, you’re likely experiencing back labor.
How to Relieve Back Labor Pain
If you’re experiencing back labor, there are ways to ease the pain! Here are some tried-and-true techniques:1. Change Positions to Encourage Baby to Rotate
- Hands and Knees Position – Get on all fours and rock back and forth. This can help shift baby’s position.
- Pelvic Tilts – Do gentle tilting exercises to relieve pressure.
- Lunges or Squats – These movements help open the pelvis and encourage baby to turn.
2. Apply Counterpressure
Have your birth partner or doula:✔ Press firmly on your lower back during contractions.
✔ Use a tennis ball or rolling pin to apply pressure to sore spots.
✔ Try hip squeezes to relieve tension.
3. Use Heat or Cold Therapy
- A warm compress or heating pad on the lower back can relax muscles.
- A cold pack can numb the area and reduce inflammation.
4. Water Therapy
- Take a warm shower, letting the water hit your lower back.
- A birth tub can also help ease back pain.
5. Consider an Epidural or Pain Relief Options
- Epidurals can help relieve back labor pain more effectively than other pain relief methods.
- IV pain medications may also take the edge off.
6. Use a Birth Ball
- Sitting and rocking on a birthing ball helps relieve pressure.
- You can also try leaning over the ball to take the weight off your back.
Can You Prevent Back Labor?
While you can’t guarantee you won’t have back labor, you can try to encourage your baby into a better position before labor begins:✔ Sit with good posture – Avoid slouching, which encourages a posterior baby position.
✔ Do prenatal exercises like cat-cow stretches and pelvic tilts.
✔ Avoid reclining too much – Sit on a birth ball or lean forward to encourage optimal baby positioning.
✔ See a chiropractor – Prenatal chiropractic care (like the Webster Technique) can help align your pelvis for labor.
Final Thoughts: You Can Get Through This!
Back labor can be intense, but with the right techniques, you can manage the pain and get through it. The key is movement, support, and pain relief strategies to help you stay as comfortable as possible. And remember—no matter how your labor unfolds, at the end of it all, you’ll have your beautiful baby in your arms!
