What causes back pain in females? Common reasons and what you can do

Back pain is very common for women, but that doesn’t make it any less frustrating, especially when you’re juggling work, kids and everything else on your plate. So, what causes back pain in females and what can you do to relieve it?

Sometimes it’s hard to tell whether you simply overdid it or whether your back pain is a sign of something else. As a chiropractor, I see women dealing with back pain for all kinds of reasons. 

Here’s a guide to help you get to the bottom of what’s causing yours.

Understanding what causes back pain in females

There are many potential causes of back pain in females, and the answer isn’t always obvious. Sometimes back pain is related to muscles and movement, and other times it may involve the spine or organs in the abdomen and pelvis.

Back pain often shows up after a workout, a long day at your desk or an awkward night of sleep. For many women, everyday life also puts extra stress on the back—things like carrying a baby on your hip, lifting a toddler into a car seat or spending the day bending over toys, laundry and diaper changes.

Hormonal changes, pregnancy and age can also influence back pain. As women get older, changes in muscle strength, bone density and the spine can also make some types of back pain more common. 

I routinely see women dealing with back pain related to:

• Scoliosis
• Pregnancy
• Menopause
• Other age-related changes

Understanding where your pain is located, what it feels like and what other symptoms you’re experiencing can offer helpful clues about what may be going on.

What causes lower back pain in females?

Lower back pain is the most common type of back pain. It often develops after lifting with improper technique, exercising to fatigue or sitting for too long, but there are also other factors that can cause lower back pain in females.

For moms, everyday childcare can be a major source of strain. Think about how often you lift a baby from a crib, bend over to buckle a car seat or carry a toddler who wants to be held. Even feeding can contribute to back pain if you’re frequently leaning forward or sitting without proper support.

For new moms, working with a lactation consultant, pelvic floor therapist or chiropractor can improve postural control and ergonomics while caring for your infant.

Common causes of lower back pain in females include:

• Muscle strain: Overuse, lifting something heavy, exercise or an awkward movement can strain the muscles and ligaments that support your back. Carrying a child repeatedly on the same side can also place uneven stress on the back.
• Poor posture and prolonged sitting: Sitting for long periods, especially without good back support, can put extra stress on the muscles and joints of the back. That includes working at a desk or leaning forward while feeding a baby.
• Pregnancy and postpartum changes: Changes in posture, weight distribution and hormones during pregnancy and postpartum can affect the muscles and ligaments that support the back, pelvis and core. Changes in daily activities and lack of sleep can also contribute to back discomfort.
• Menstrual pain: Some women experience lower back pain before or during their period. This is often related to uterine contractions and hormonal changes.
• Kidney problems: Kidney infections and kidney stones can cause pain in the back or side, often along with other symptoms.
• Endometriosis and other pelvic conditions: Conditions such as endometriosis or ovarian cysts can sometimes cause pelvic or lower back pain, particularly around menstruation.
• Spinal conditions: Problems involving the spine such as herniated discs, arthritis or spinal stenosis can cause lower back pain. Nerve irritation, including sciatica, may also cause pain, tingling or numbness that travels into the buttocks or legs.

Related: Back pain during pregnancy: 6 tips for relief

What causes left lower back pain in females?

Wondering what causes left lower back pain in females? Pain on one side of the lower back doesn’t necessarily point to a specific cause. Muscle strain, repetitive movements and other common causes of low back pain can affect either side.

However, the location of the pain can provide clues when back pain is related to nearby organs.

For example, pain in the left lower back or side may be related to the left kidney, particularly if you also have fever, chills, nausea or painful urination. Pelvic conditions, such as endometriosis or an ovarian cyst, can also cause pain that is felt more strongly on one side, especially around your period.

If your left-sided back pain is severe, persistent or accompanied by other symptoms, talk with your doctor to help determine what’s causing it.

What causes right lower back pain in females?

Right lower back pain can have many of the same causes as pain on the left side. In some cases, the location may offer a clue to the cause.

Pain in the right lower back or side may be related to the right kidney, especially when it occurs with symptoms such as fever, nausea, painful urination or blood in the urine.

Pelvic and digestive conditions can also cause pain that is felt more strongly on one side.

While the location of your back pain alone isn’t enough to determine what’s causing it, it can be a helpful piece of the puzzle. Pay attention to when the pain starts, what makes it better or worse, and whether you’re experiencing any other symptoms.

If the pain is severe, keeps coming back or isn’t improving, check in with your doctor.

What causes upper back pain in females?

Upper back pain in females is also common. This type of pain typically affects the area between the shoulder blades.

If that sounds familiar, you’re not alone. For many women, feeding a baby, carrying a child and bending over repeatedly can put the upper back and shoulders in less-than-ideal positions throughout the day.

Common causes of upper back pain include:

• Muscle tension or strain: Repetitive movements, exercise, lifting or carrying a child can strain the upper back.
• Poor posture: Hunching over while breastfeeding, bottle-feeding, working at a computer or looking down at a phone can place extra stress on the neck, shoulders and upper back.
• Carrying a child: Frequently carrying a baby or toddler, particularly on one side, can cause muscle fatigue and tension.
• Sleeping position: An uncomfortable sleeping position or pillow can leave the upper back and neck feeling stiff or sore.
• Neck or shoulder problems: Pain from the neck or shoulders can sometimes be felt in the upper back. In rare cases, a herniated disc in the neck can actually refer into the middle back.

Related: Back pain: Is your mattress to blame?

Small adjustments can make a big difference when it comes to upper back pain. For example, use pillows when feeding to bring the baby toward you rather than repeatedly leaning forward. When carrying a child, switch sides when possible. And when lifting, always use your legs rather than your back.

Upper back pain is usually musculoskeletal, but take note of any other symptoms like:

• Chest pain
• Shortness of breath
• Dizziness
• Significant weakness 

If you experience back pain accompanied by any of these symptoms, seek urgent medical attention to rule out other causes.

How to relieve back pain at home

So, what can you do at home to help relieve your back pain? Fortunately, many mild cases of back pain improve with time and simple self-care steps.

If you’re a parent, though, “rest” can be easier said than done. Life doesn’t stop just because you have back pain. You may not be able to avoid lifting your baby or carrying your toddler. Instead, focus on reducing unnecessary strain where you can.

Try these strategies:

• Keep moving: Gentle activity, such as walking, can help prevent stiffness. Avoid staying in bed for long periods.
• Use heat or ice: A heating pad may help relax tight muscles, while ice can help with pain after a recent strain or injury.
• Improve your position: Avoid prolonged leaning or hunching. Use pillows or other support when needed, and take breaks to change positions.
• Lift and carry carefully: When picking up your child or a heavy load, bend your knees, keep the child close to your body and avoid twisting as you lift. When possible, switch sides when carrying your child.
• Try gentle stretching: Light stretches may help relieve muscle tension, but take it easy and stop if they increase your pain.
• Consider over-the-counter medication: Pain relievers may help but talk with your doctor if you’re pregnant, breastfeeding or aren’t sure which option or dose is safe for you.

Related: Loosen up with these 5 stretches for lower back pain

When to see a doctor for back pain

Back pain is common, but that doesn’t mean you have to live with it or push through. If rest and home care don’t help, it’s time to check in with your doctor.

Make an appointment if your back pain lasts more than a few weeks, keeps coming back or makes it difficult to work, exercise, sleep or care for your family. Your doctor can help pinpoint the cause and recommend treatment options.

Seek medical care sooner if the pain is severe, follows an injury or comes with other symptoms such as fever, unexplained weight loss, numbness, weakness or changes in bladder or bowel control.

Dealing with back pain? Find back and neck care near you or explore our Muscle and Joint Care program, which offers a virtual-first experience from a team of muscle and joint health specialists.