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Back Pain And Pregnancy: Six Tips To Relieve Pain Without Strong Medication

Back pain is a common issue during pregnancy. There are a couple changes in the body that contribute to this. First of all, weight gain will always put more strain on a person’s back, especially when it is all concentrated in a central area. In addition, during pregnancy, hormones will loosen and relax the ligaments and joints in the pelvic and lower back regions to prepare for delivery. Everything we do, every move we make, involves using our backs and back muscles, so back pain is an important issue. There are ways to ease and relieve it during pregnancy, though, without the use of medication.

Pregnancy Back Pain


Staying hydrated is a simple way to maintain overall health. Water is always the best choice of drink. Dehydration affects the entire body, including back muscles and their ability to function properly. Make it a point to sip on water throughout the day. Drinking too much too quickly can cause you to feel sick, especially with morning sickness, so keep the fluids steady throughout the day for best results.

Posture and Sleeping

One of the simplest things you can do to relieve back pain is to maintain strong posture. Keeping your torso straight and lifted, but with relaxed shoulders, will help your back do its job. When standing, try not to do it for extended periods, or at least take regular breaks. When sitting, try to have a small pillow between your lower back and the chair or couch, as well as have a small stool under both your feet. Do not sleep on your back. It is best to sleep on your side during pregnancy. Try to avoid lifting heavier items, but if you cannot, bend your legs to do the lifting.

Helpful Items To Wear

Shoes with support and strong arches are the best to wear to help relieve back pain. It is better to wear them than go barefoot or wear flat shoes. Do not wear heels if you are having problems with back pain during pregnancy. You can also wear a maternity belt around the lower back for extra support.

Heat And Cold

Using cold or hot compresses can help relieve your back pain. One or the other can work, and sometimes alternating the two works best. Leave a compress on for 20-30 minutes at a time, and do not use cold and heat within the same day unless directed by your doctor.

Exercise And Prenatal Yoga

Regular exercise can be a huge benefit during pregnancy, especially if you are experiencing back pain. Exercise increases strength and flexibility in the body muscles. Even simple stretching each day will help the back muscles be in better condition to handle your body changes. Prenatal yoga or gentle yoga are excellent ways to exercise during pregnancy. Yoga will help with breathing and focusing techniques as well as muscle training. It also aids in maintaining proper posture as mentioned earlier.

Professional Help

If the above suggestions do not work, you can always seek the aid of specialists. Massage therapists, physical therapists, chiropractors, and doctors performing acupuncture may be able to reduce or eliminate your back pain as well, without the use of medicines. If you have a high-risk pregnancy, be sure to find a doctor who you can trust, suggests Gilbert Webb, MD. These professionals can help with back you may experience during pregnancy.

There are many body changes and aches and pains during pregnancy. Most of them are not pleasant, and back pain can be one of the worst. Trying all the techniques listed here should help considerably. If not, or if other symptoms accompany the back pain, talk with your doctor immediately.

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