What Can I Do To Relieve Back Pain During Pregnancy

Find relief from back pain during pregnancy with these tips and exercises. Improve posture, wear supportive shoes, and practice gentle exercises.

Are you experiencing back pain during your pregnancy and wondering what you can do to find relief? Don’t worry, you’re not alone! Many expectant mothers experience discomfort in their backs due to the changes happening in their bodies. But the good news is that there are several things you can do to alleviate this pain and make your pregnancy a more comfortable experience.

During pregnancy, the weight of your growing uterus puts strain on your back, leading to the dreaded back pain. To find relief, it’s important to prioritize good posture. Make sure to stand up straight, with your shoulders back and relaxed. Avoid slouching or arching your back, as this can worsen the pain. Additionally, it’s helpful to wear supportive shoes that provide good arch support. Another way to relieve back pain is through gentle exercises and stretches specifically designed for pregnant women. These exercises help strengthen your core muscles and improve your posture, providing relief from back pain. In our upcoming article, we’ll delve deeper into these exercises, providing you with a step-by-step guide to help you through your pregnancy journey. So stay tuned to learn more about how you can relieve back pain and make this beautiful stage of your life more enjoyable!


Understanding the Causes of Back Pain During Pregnancy

Pregnancy is a beautiful and transformative journey for every woman. However, along with the joy and anticipation, it can also bring some discomforts, such as back pain. Back pain is one of the most common complaints during pregnancy, affecting approximately 50% to 80% of expecting mothers. Understanding the causes of back pain during pregnancy can help you find ways to relieve and prevent it.

Changes in the Center of Gravity

One of the primary reasons for back pain during pregnancy is the shift in your center of gravity. As your baby grows, your abdomen protrudes, causing a shift in your posture. This change puts strain on the muscles and ligaments in your back, leading to discomfort and pain.

Hormonal Changes

Hormonal changes during pregnancy can also contribute to back pain. The hormone relaxin, which helps your joints and ligaments loosen to accommodate your growing baby, can also affect the ligaments in your back. This increased flexibility and looseness can lead to instability and pain.

Weight Gain

Weight gain is a natural part of pregnancy, but it can put additional stress on your spine and worsen back pain. As you gain weight, your spine and supporting muscles are forced to work harder to maintain proper posture and balance, leading to increased discomfort.

Postural Changes

As your baby grows, your body naturally adjusts to accommodate the changes. This can lead to postural changes such as an increased curvature in your lower back and a forward tilt of your pelvis. These changes can strain the muscles in your back and contribute to back pain.

Maintaining Good Posture

Maintaining proper posture during pregnancy can help alleviate back pain and prevent further discomfort. Here are some tips for maintaining good posture:

Proper Positioning of the Pelvis

When standing or sitting, make sure to align your pelvis properly. Tuck your tailbone under slightly and engage your core muscles to support your spine. Avoid excessive arching or rounding of your lower back.

The 9-Second Trick For Cures for Sciatica - Back Pain

Using Supportive Cushions

Using supportive cushions, such as a pregnancy pillow or a cushion with lumbar support, can provide added comfort and help maintain proper posture while sitting or lying down.

Avoiding Slouching and Crossing Legs

Slouching puts additional strain on your spine, so try to sit or stand up straight. Also, avoid crossing your legs, as it can impair blood circulation and exacerbate back pain.

Stretching and Strengthening Exercises

Engaging in stretching and strengthening exercises specifically designed for pregnant women can help relieve back pain and improve posture. Consult with a healthcare provider or a prenatal fitness instructor for appropriate exercises.

Choosing the Right Footwear

The footwear you choose during pregnancy can impact your posture and contribute to or alleviate back pain. Here are some tips for selecting the right footwear:

Low-Heeled Shoes with Arch Support

Opt for low-heeled shoes that provide adequate arch support. The heel should be no more than 2 inches, as higher heels can throw off your balance and strain your back.

Also Read:  BACK PAIN RELIEF | 30 Minute Stretch To Relieve Back Pain and Help Your Hip Mobility

Avoiding High Heels and Flip-Flops

Steer clear of high heels and flip-flops, as they offer little to no support and can cause instability and discomfort.

Using Orthotic Inserts

If you already have foot issues or overpronation, using orthotic inserts can provide additional support and alleviate back pain. Consult with a podiatrist for customized inserts.

Using Maternity Support Belts

Maternity support belts can provide much-needed relief for back pain during pregnancy. Here’s how they can help:

Providing Abdominal and Back Support

Maternity support belts wrap around your lower back and abdomen, providing gentle compression and support to alleviate strain on the muscles and ligaments.

Reducing Strain on the Lower Back

By redistributing the weight of your baby more evenly, maternity support belts reduce the strain on your lower back, easing discomfort.

Choosing the Right Type and Size

There are different types of maternity support belts available, so it’s important to choose one that suits your individual needs. Consult with your healthcare provider or a maternity specialist to find the right type and size for you.

Practicing Prenatal Yoga and Pilates

Prenatal yoga and Pilates are gentle and effective forms of exercise that can help relieve back pain and promote overall well-being during pregnancy. Here’s how they can help:

Improving Flexibility and Strength

Prenatal yoga and Pilates focus on gentle stretches and strengthening exercises that target the muscles supporting your back. This helps alleviate tension and improve flexibility.

Promoting Proper Alignment

These practices emphasize correct posture and alignment, which can help reduce back pain caused by postural changes during pregnancy.

Relieving Muscle Tension

Prenatal yoga and Pilates incorporate relaxation techniques such as deep breathing and mindfulness, which can help reduce muscle tension and promote a sense of calm.

Applying Heat and Cold Therapy

Heat and cold therapy can provide temporary relief for back pain during pregnancy. Here are some ways to apply it:

Using Heating Pads or Warm Compresses

Applying a heating pad or a warm compress to the affected area can help relax the muscles and reduce pain. Make sure to avoid applying heat directly to your abdomen and limit the duration of use to avoid overheating.

Taking Warm Baths or Showers

Immersing yourself in a warm bath or taking a warm shower can have a soothing effect on your back muscles and provide temporary relief.

Applying Ice Packs or Cold Compresses

If you find that heat worsens your back pain, you can try using ice packs or cold compresses instead. Wrap them in a towel and apply them to the affected area for short intervals to reduce inflammation.


Getting Regular Prenatal Massages

Prenatal massages can be a heavenly relief for back pain during pregnancy. Here’s how they can help:

Relaxing Muscles and Reducing Tension

A skilled prenatal massage therapist can target your back muscles and release tension, providing much-needed relaxation and relief.

Improving Circulation and Lymphatic Drainage

Prenatal massages stimulate blood flow and lymphatic drainage, helping to reduce swelling and inflammation in the back, legs, and feet.

Consulting with a Certified Prenatal Massage Therapist

It’s crucial to choose a certified prenatal massage therapist who is trained to work with pregnant women. Before scheduling a prenatal massage, consult with your healthcare provider to ensure it’s safe for you and your baby.

Sleeping in the Right Position

Finding a comfortable sleeping position can greatly alleviate back pain during pregnancy. Here are some tips:

Using Pregnancy Pillows for Support

Investing in a pregnancy pillow can provide support and help relieve pressure on your back. Place the pillow between your knees when lying on your side to maintain proper spinal alignment.

Avoiding Sleeping on the Back

Sleeping on your back can put pressure on your spine and blood vessels, potentially leading to back pain and other discomforts. Opt for sleeping on your side, preferably the left side, which improves blood flow to your baby.

Finding the most Comfortable Position

Experiment with different sleeping positions and pillow arrangements to find the most comfortable position for you. Remember to prioritize support and maintain proper alignment.

Participating in Low-Impact Exercise

Engaging in low-impact exercise during pregnancy can help strengthen your back muscles and improve overall well-being. Here are some recommendations:

Also Read:  Can Stress Or Emotional Factors Contribute To Lower Back Pain?

Walking or Swimming

Walking and swimming are low-impact activities that provide cardiovascular benefits without putting excessive strain on your joints. These exercises support your back muscles and promote better posture.

Prenatal Yoga or Pilates Classes

Participating in prenatal yoga or Pilates classes can provide a safe and controlled environment to exercise, stretch, and strengthen your back and supporting muscles.

Consulting with a Healthcare Provider

Before starting any exercise program, consult with your healthcare provider to ensure it’s appropriate for your pregnancy and medical condition. They can provide guidance and recommend suitable exercises.

Practicing Relaxation Techniques

Relaxation techniques can help alleviate stress, promote well-being, and reduce back pain during pregnancy. Here are some techniques to try:

Deep Breathing Exercises

Deep breathing exercises, such as belly breathing or diaphragmatic breathing, can help relax your body and release tension in your back muscles.

Meditation and Mindfulness

Practicing meditation and mindfulness can help calm your mind and body, reducing stress and alleviating back pain.

Listening to Calming Music

Listening to calming music or nature sounds can create a soothing atmosphere and provide a distraction from back pain.

Using Pain Relief Measures

If natural remedies are not providing sufficient relief, there are additional pain relief measures you can consider with the guidance of your healthcare provider. Here are some options:

Acupuncture or Acupressure

Acupuncture or acupressure may help relieve back pain during pregnancy by targeting specific pressure points. Ensure you consult with a qualified practitioner who has experience working with pregnant women.

Transcutaneous Electrical Nerve Stimulation (TENS)

TENS is a non-invasive technique that uses a low-level electric current to stimulate nerves and alleviate pain. It can be a safe and effective option for managing back pain during pregnancy under the guidance of a healthcare provider.

Consulting with a Healthcare Provider

Always consult with your healthcare provider before trying any new pain relief measures to ensure they are safe for you and your baby. They can offer expert advice and recommend the most suitable options for your specific needs.

Wearing a Supportive Maternity Bra

An ill-fitting bra can contribute to back pain during pregnancy. Wearing a supportive maternity bra can help alleviate discomfort. Here’s why:

Reducing Strain on the Neck and Shoulders

A supportive maternity bra lifts and supports your breasts, reducing strain on your neck and shoulders. This can indirectly help alleviate back pain, as it improves your overall posture.

Choosing the Right Size and Style

Ensure you are wearing the correct bra size throughout your pregnancy. Invest in a maternity bra that provides optimum support and is designed to accommodate the changes in your breasts.

Opting for Bras with Wide Straps

Bras with wide shoulder straps distribute weight more evenly, reducing strain on your shoulders and back. Consider investing in a maternity bra with wider straps for added comfort and support.

Taking Breaks and Avoiding Overexertion

Pregnancy is a time to prioritize your well-being and listen to your body’s cues. Taking breaks and avoiding overexertion can help prevent and alleviate back pain. Here’s how:

Resting Periodically Throughout the Day

Don’t hesitate to take short breaks and rest throughout the day. Lie down, elevate your feet, or engage in gentle stretching to give your back muscles a break.

Avoiding Heavy Lifting and Prolonged Standing

Heavy lifting and prolonged standing can strain your back muscles. Be mindful of your limits and avoid activities that exacerbate your pain. Ask for help when needed and delegate tasks that require heavy lifting.

Asking for Help when Needed

Don’t hesitate to ask for help when you need it. Whether it’s with household chores, carrying heavy objects, or running errands, reaching out to your partner, family, or friends can help alleviate strain on your back.


Back pain during pregnancy can be challenging, but it doesn’t have to be debilitating. By understanding the causes and implementing various strategies, you can find relief and improve your overall well-being during this special time. Remember to consult with your healthcare provider before trying any new methods or treatments. With the right strategies, support, and self-care, you can alleviate back pain and fully embrace the joy of pregnancy.

You May Also Like