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Easy Tips on How to Deal with Pregnancy Back Pain

December 8, 2016


If you have pregnancy back pain, you are not alone. About 2/3 of women experience back pain while pregnant.  Some of the reasons women experience this pain are: weight gain, posture change, and the pregnancy hormone, relaxin. Gaining belly weight may cause you to stoop forward, or arch your back, putting more stress on your back. The relaxin hormone relaxes ligaments that attach the pelvic bones to your spine which could add more strain to your back. Below are some tips to lessen your back pain.




  1. Pay Attention to Your Posture: With pregnancy, comes weight gain. This shifts your center of gravity. Some women bend forward slightly or arch their back to compensate. When you are standing or sitting, make sure your back is straight and your shoulders are rolled back.


  2.  Stay Active: To keep your back muscles strong, you should stay active. Low impact exercises can include pre-natal yoga, walking and swimming. Here are three moves that can help relieve back pain during pregnancy.



  3. Wear Supportive Shoes: Wear comfortable shoes or sneakers that have arch support. You will want to avoid high heels, flats and flip flops.

  4. Apply Heat and Ice: Apply heat to help with circulation and lessen aches. Apply an ice pack to ease swelling.

  5. Sleep on Your Side: Sleep on your side, not your back. Put a support pillow between your legs and under your belly. The pillow under your belly makes it so that your bump doesn't pull on or strain your back. 

  6. Wear a Maternity Belt: Maternity belt's lift your belly while giving you back support. They take the pressure off your pelvic area and give lower and upper back pain relief. Of course, our favorite belly band is our Baby Bump Back Brace, the lumbar supports give you additional support, and help keep your posture straight.


  7. Additional Tips: Other women have tried  acupuncture, physical therapy and seeing a chiropractor.

Although most women have pregnancy back and pelvic pain, you should  contact your doctor if anything seems out of the ordinary such as:

  1. If you complete the above tips and still have back pain

  2. If your pain lasts more than two weeks

  3. You have lost the feeling in your legs or any other part of your body

  4. You are having a difficult time peeing or having a bowel movement

  5. Your back pain is accompanied by a fever, vaginal bleeding or painful urination


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