How to Relieve Back Pain During Pregnancy: 8 Expert Tips

Pregnancy-related back pain often comes from hormonal changes, weight gain and changes in posture.

• Hormonal changes make ligaments looser, especially in the pelvic area, to get ready for childbirth. While this is necessary, it can cause joint instability and lead to back pain.

• Weight gain, typically 25 to 35 pounds, increases the load on your spine and pelvic joints.

• Your growing uterus changes your center of gravity. This shifts your posture forward and puts stress on your back.

Regular exercise can make your back and leg muscles stronger, which can help you be more flexible and improve your posture. Try gentle exercises that make you feel comfortable.

“Safe exercises for most pregnant women include walking, swimming and stationary cycling. Your doctor or physical therapist can recommend exercises to strengthen your back and abdomen,” Dr. Sandoval says.

Physical therapy programs aim to improve poor posture. They also help improve range of motion, flexibility and muscle strength.

Along with regular care, many women find relief from holistic methods, including:

• Prenatal massage therapy
• Acupuncture
• Chiropractor care from a pregnancy specialist
• Osteopathic manipulative treatment
• Meditation and deep breathing exercises

Always check with your doctor to make sure these options are safe for your stage of pregnancy.

Getting good sleep during pregnancy is very important. Your sleep position can help with back pain. Experts suggest sleeping on your side, especially the left side. This can improve blood flow and lessen pressure on your spine.

Use body pillows to give support where you need it most. For example:

• Putting a pillow between your knees helps keep your hips aligned. This also reduces strain on your lower back.

• Putting a small pillow under your belly can help support your growing abdomen. It can also stop your spine from twisting.

• If you have heartburn or trouble breathing, use an extra pillow or wedge to raise your upper body. This position can help you breathe better. It can also reduce reflux symptoms at night, making it easier to sleep.

Don’t lift too much weight. If it’s heavy, ask for help.

If you must lift something:

• Squat down, bend your knees and keep your body straight
• Lift with your legs not your back
• Hold items close to your body to reduce strain

Wearing the right shoes is important for your back. Choose shoes that offer comfort and support. Look for low-heeled shoes with strong arch support.

Also:

• Avoid flat shoes without cushioning
• Use orthotic inserts if recommended by your provider
• Stay away from high heels

A support belt can help reduce pressure on your lower back and abdomen. It spreads weight evenly, which eases stress on tired muscles. Wearing one while walking or standing for a long time can make you feel better all day.

Also try:

• Chairs with lumbar support
• A small cushion behind your lower back when sitting

Practicing good posture is more than just standing up straight. It means training your body to hold positions that ease tension.

• Avoid sitting or standing for long periods
• Avoid crossing your legs when you sit
• If you need to stand for a long time, rest one foot on a low stool

Using hot and cold therapy can help relieve pain. A heating pad can ease muscle stiffness and increase blood flow. Cold packs can numb sharp pain and reduce swelling.

Always put a towel between the hot or cold pack and your skin. Check your skin for irritation and limit use to 20 minutes.

Most back pain goes away on its own after you give birth. Watch for signs that need a doctor’s help. Call your doctor if you have:

• Persistent pain lasting more than two weeks
• Pain that interferes with daily activities or sleep
• Numbness, tingling or radiating pain in your legs
• Back pain accompanied by vaginal bleeding, fever or unusual symptoms

Your doctor can check for serious problems. They may suggest physical therapy, medications or other treatments that fit your needs.