Back Pain During Pregnancy

| February 4, 2014

Back Pain During Pregnancy

Back Pain During Pregnancy

Approximately 70% of all women experience back pain during pregnancy. During pregnancy, back pain is a common issue for many women due to the weight gain associated with carrying a developing baby. Women on average gain between 11 and 40 lbs (though some may gain more or less) during their pregnancy. The added weight of the new baby puts stress and strain on the muscles and ligaments throughout a women’s body, but as you can imagine, the heaviness in the tummy area puts an extra strain on the body, especially on the lower back area.

Back pain is a common problem during pregnancy, but back pain does not have to hamper the experience of peace and joy during a pregnancy. Women can relieve and even eliminate the strain and stress of back pain during pregnancy by taking some simple steps.

Top 8 Tips To Reduce or Eliminate Back Pain During Pregnancy

Here are some simple but effective ways an expectant mom can reduce or remove back pain during pregnancy:

Tip #1 – Talk to your Health Care Provider

Back pain during pregnancy is very common problem and normally treatable. Your physical health during your pregnancy is of prime concern so it’s important to get a professionals opinion about the pain you are experiencing in your back. Take action and speak to a health care professional and get their expertise, advice and opinions on your back pain. There are no pain or muscle relaxing medications that have been approved by the FDA.  However, there are health practitioners that may be able to provide some back pain relief. For example, acupressurists, acupuncturists, massage therapists, Bowen Method practitioners and Feldenkrais practitioners. Make sure they are aware you are pregnant, as some treatments are not recommended during pregnancy.

Tip #2 – Sleep On Your Side

Sleep on Your Side  Sleep in the fetal position (sleep on your side), not your back to reduce or remove back pain during pregnancy. Keep one or both knees bent and try placing a pillow between your knees and another under your abdomen, or use a full-length body pillow.

Tip #3 – 
Get Someone Else to Lift Things

Your pregnancy is the proper time in your life to get others to do lifting for you. Ask other not pregnant people to lift things. If you must lift (even something small), squat down and lift with your legs. Don’t bend at the waist or lift with your back or you will put more stress and stain on your back during pregnancy.

Tip #4 – Wear the Right Clothes and Shoes

Sensible footwear for back pain during pregnancyDump the high heels or your even moderate heels. Switch to comfortable shoes with flat or very low heels with good arch support. Also you can purchase some attractive new maternity pants with a low, supportive waistband at a reasonable price. Good supportive shoes and a supportive waistband will help you manage your back pain during pregnancy.

Tip #5 – Try Pregnancy Massage

Research suggests massage is a very effective treatment for sore or strained muscles and ligaments associated with back pain during pregnancy. Massage is a very effective treatment for lower back pain as it will either eliminate pain or reduce pain during the treatment. Ensure your massage therapist has been certified in pregnancy massage or you have learned something about pregnancy massage before you try it yourself.

Tip #6 – Practice Good Posture

As the baby grows, good posture during pregnancy becomes more and more important. To practice good posture, stand tall, hold your chest high, keep your shoulders back, sit up straight and do not hunch your shoulders over. Chair choice is very important for good posture. Always choose a place to sit that supports your back. Place a pillow behind your lower back to relive stress and strain of your lower back pain. Good posture also means sitting with care. Choose a chair that supports your back, or place a small pillow behind.

Try a hotwaterbottle for back pain during pregnancyTip #7 – Try a Heating Pad

The muscles and ligaments in your lower back sometimes respond very well to compressed heat. You can try cold compresses as well. Both these treatments either reduce or eliminate back pain during treatment.


Tip #8 – Gentle Exercise

The muscles and ligaments in your back will respond well to regular light exercise and stretching. Gentle movement is great and very effective at reducing or eliminating back pain during pregnancy. Swimming or exercising in water  can help to alleviate the extra weight you’re carrying because of the buoyancy the body experiences in water.

It’s always a good move to see a professional about what types of exercise and stretching are both safe for the baby and effective at reducing back pain during your pregnancy. Consult a fitness expert who is professionally able to advise a pregnant woman. Many pregnant women try pregnancy yoga as part of their daily routine to stretch and move gently.

The NHS website offers an exercise to ease backache in pregnancy.



Category: Health & Wellness, Pregnancy Massage

Tara Bianca

About the Author ()

Tara Bianca is a spiritual and transformational coach, facilitator and author whose inspirational mentorship empowers everyday people to transform their lives to access joy, aliveness, clarity, focus and direction.

Comments are closed.