Back pain during pregnancy

13 Ways To Relieve Back Pain During Pregnancy

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Back pain during pregnancy is one of the most uncomfortable symptoms due to your growing belly and the strain it puts on your body causing your back to carry more weight. If you are suffering from back pain right now I have 13 ways to relieve it so you can have an easier pregnancy right now, read on for the best ways to find relief that you can do right now momma.




You may want to read this helpful article for a more comfortable third trimester,  Third Trimester Pregnancy Symptoms




Back pain is a normal discomfort of pregnancy for most women, it can range from slightly uncomfortable to more severe and can occur at any point during your pregnancy though most women have it later on due to your growing baby, hormones and the loosening of ligaments. I had terrible back pain during my second and third trimester, I won’t lie it almost drives you crazy trying to find a way to relieve it.



I will walk you through what to do to relieve your back pain and how to prevent it from happening as often and when to call your doctor!


Relief from back pain during pregnancy



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13 Ways To Relieve Back Pain During Your Pregnancy

Here are the remedies I found that will work to give you relief from your annoying back pain.


  1. Sit With A Pillow

    – When you sit in a chair or on your couch use a pillow that has good support behind your lower back, this will help you get relief right away. Having something to cradle your back is one of the best ways to find relief from back pain when you don’t have a lot of options if you can use a stool for your feet to rest on when sitting for a long time.






2. Have Your Spouse Rub Your Back

– Having someone rub your back a little bit will help relieve the tension in your muscles and can help with the pain for a little bit.







3.  Ice or Heat

– Can help your muscles relax so you can rest and relax, get a bag that is filled with rice and warm it in the microwave or put it in the freezer and apply it for 5 to 10 minutes.







4. Support Belt

– Here is one of the best pregnancy support belts I have found, it works great for back pain and helps support your growing belly and you can use it for postpartum recovery as well, this one comes with a bonus bra extender.







5.  Use A Pregnancy Pillow

– When you sleep at night try a pregnancy pillow like this one that I found is super comfortable and will help you get the sleep you need. Having a pillow under your knees at night will ease the pain on your joints, I started using a pillow during my second and third trimester and it helped my back pain so I could get better sleep. 


You may want to check out this super helpful post on How to sleep when your pregnancy.






6. Chiropractor or Massage Therapist

– Go to a licensed professional and get help with your back pain, they know what to do for pregnant women and will adjust your back and massage those sore muscles so you get a lot of relief. I did this with my first pregnancy and not my second, don’t make the same mistake that I did!






7. Medications

– Talk to your doctor about taking something if you can’t find relief any other way, she will be able to prescribe something that is safe for pregnancy that will help you or give you some more ideas that may work for you.






8. Use Exercises

– Ask your doctor for pregnancy safe exercises to do that will ultimately strengthen your body and help relieve the symptoms of back pain. I found that sitting on my feet and leaning over with my hands over my head till they touch the ground this works well for getting your back to stretch and ease the back pain instantly.






9. Rest and Elevate Feet

– By resting with your feet elevated it helps to relax your hip and back muscles so you can be pain-free for a little while, this also works well if you have swollen feet and need to find some relief.






10.  Pain Relief Gel

– For persistent pain try using a safe pain relief gel like this one called Boiron Arnicare Gel, you want to be very careful when using gels to make sure that the ingredients aren’t going to be harmful to your baby. Always talk to your healthcare provider before trying any natural pain relievers.





11. Essential Oils

– Using essential oils for back pain during your pregnancy can work very effectively as long as you know which ones to use and how to dilute it with other oils. Please consult with your healthcare provider to be sure this is something they say is okay for you.  If you do go this route you can try using Frankincense ( which works well for joint pain) mixed with grapeseed or sweet almond oil for some therapeutic relief.






12. Acupuncture

– It is another way you can find relief without using drugs to control pain, as always consult with your healthcare provider to make sure it is a safe option for you.






13. Counseling

– If your back pain is from stress talk to a trusted friend or professional counselor, talking about your feelings is a great way to relieve stress. A professional can give you pointers on how to deal with your emotions and give you tips on relaxation so you don’t have to suffer from these symptoms.



How To Prevent Back Pain During Pregnancy

Here are some great ways to prevent getting back pain during pregnancy that I highly recommend you do!


  1. Deep Breathing

– Sometimes it is hard to breathe while your pregnant due to the pressure on your lungs, it is good to practice deep breathing even when you have the full feeling in your lungs. By breathing deeper you are keeping your rib cage moving properly which will, in turn, keep your back from hurting.



    This will help release any tight muscles in your back when done every day! Your ribs should go out and up when you inhale and in and down on exhale.




2. Pelvic Floor Exercises

– Strengthen your pelvic muscles by laying on your back and breathing in, pull those muscles inside up like an elevator, hold them and then release by breathing out. This will help keep them connected to your abdominal muscles and allow you to strengthen your core and have an easier birth as well.


This will help with good posture and keep your back from hurting during your pregnancy.

Here are some pelvic floor exercises you can do: The Best Pelvic Floor Exercises During Pregnancy





3. Yoga

– Doing yoga will be good for you all around by strengthening your whole body and helping your muscles stay strong in your core which in turn will keep you from having back pain especially in your third trimester.




Here are some great yoga poses for every trimester of your pregnancy: Prenatal Yoga Poses




4. Mindfulness

– Meditation is a great stress reliever and will help you manage pain even during labor and delivery. Find a good meditation course to take and practice it every day, this will help you have an easier pregnancy all around.






5. Sleep On Side

– Avoid sleeping on your back to keep pressure off of your joints and allow your body to relax more naturally, go get yourself a pregnancy pillow to help you sleep better at night.


You may want to read this article on sleeping during pregnancy!






6. Swimming

– It is a great exercise for you while pregnant, I did this in my first pregnancy and my back didn’t hurt at all. Swimming will benefit you all around by strengthening your core and keeping you fit for labor and delivery, not to mention your recovery time postpartum will be a lot shorter.


You may want to check out this article on Postpartum Recovery






7. Physical Therapy

– Going to physical therapy is a great way to get help strengthening your muscles and help you work through back pain by manipulating joints, muscles, and nerve points to give you relief. Talk to your doctor about being referred if you have had abdominal surgery or problems with your core in the past!







8. Using Good Posture

– Sit up straight when you are in a chair and walk with your shoulders back, chest high and standing straight not hunching over. This will help your body get used to the added weight of your growing baby which makes you want to lean forward putting a strain on your back.





If you have to stand for long periods of time try taking the weight off one foot by resting it on a step stool and take breaks to sit down frequently, this will also help reduce varicose veins.






9. Wear Low Heel Shoes

– Don’t wear high heels or anything with a lift as this will help contribute to your back pain and add extra strain on your body and may cause you to fall. Find comfortable supportive shoes to wear during your pregnancy, you will be doing yourself a favor by doing this trust me.



I had very comfortable shoes during my second pregnancy and my feet didn’t hurt as they did during my first.




Due to swelling in your feet, you may have to find some wider shoes to wear or even slipons so you don’t have to mess with getting your shoes on when you can’t see your feet!!!






10. Lift By Squatting

– Don’t lift things by bending over always lift them by squatting down and picking up the item. This will help you not strain your back and cause unnecessary pain!!





When To Call Your Doctor

Sometimes back pain during pregnancy is indicating something else is wrong and it is a good idea in some cases to call your doctor right away. Here is what you need to look for when it comes to back pain and warning signs to look for. As always if you have questions always call your doctor for help!




  1. Back Pain With Tightening Uterus

– If you start to experience rhythmic back pain with tightness on your belly that you can feel by placing your hand on your belly and it doesn’t go away by laying on your left side or it gets worse, call your doctor because you may be in preterm labor.





2. Fever Accompanied By Back Pain

– If you have a fever with a light ache across your lower back or on sides by ribs or hips this may be a sign of a kidney or bladder infection, if it is painful to use the bathroom or you have chills or blood in your urine this is a serious sign of a kidney or urinary tract infection and you will need to see your doctor.






3. Sporadic Pain

– If you start to have sporadic pain that doesn’t go away and is getting worse, call your doctor before it is so intense that you can’t do anything. Your doctor will have to check you out and see if it is from some underlying cause that may need immediate attention or if it is something you need a prescription to help manage the pain.






4. Back Pain Accompanied By Vaginal Bleeding

– Always call your doctor if you start to have back pain and vaginal bleeding anytime during your pregnancy, you will need to go in and find out what’s going on for your safety and your babies.


Anytime you feel like something is wrong during your pregnancy call your doctor just to make sure for your sake and your babies, better to ask.





Final Thought on Back Pain During Pregnancy

Pregnancy is not always a pleasant experience for everyone, especially back pain because it is ongoing and doesn’t go away on its own without some help. By following these suggestions above you will find relief and be able to enjoy your pregnancy without being in pain all the time.



Another suggestion that I have is to take frequent breaks and lay with your feet up, this will take some strain off of your back for a little while and allow it to relax. Watch a cute movie or tv show that you wanted to watch and try to enjoy the time without thinking about your to-do list.



Pin this post to Pinterest for your reference later!!!!

Back pain in pregnancy







Related articles on pregnancy symptoms:

Swollen Feet During Pregnancy | How to Reduce It

Daily Headaches While Pregnant and How To Stop Them

Best Home Remedies for Heartburn During Pregnancy



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