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  • Writer's pictureLauren Richards

Tips for Managing Pregnancy-Related Back Pain

Pregnancy is a beautiful and transformative experience, but it can also bring about physical discomfort

. One of the most common complaints among expectant mothers is back pain. As your body adjusts to accommodate your growing baby, it's not uncommon to experience some degree of discomfort. Fortunately, there are several effective ways to manage pregnancy-related back pain. In this blog post, we'll explore the causes of back pain during pregnancy and share tips to alleviate it.

Causes of Pregnancy-Related Back Pain

  1. Weight gain: As you gain weight during pregnancy, the extra pounds put additional stress on your back muscles and spine.

  2. Hormonal changes: During pregnancy, your body releases a hormone called relaxin, which helps loosen the ligaments in your pelvis to prepare for childbirth. However, this can also lead to instability in your spinal joints, causing back pain.

  3. Posture and center of gravity: As your baby grows, your center of gravity shifts, which can alter your posture and strain your back muscles.

  4. Muscle separation: As your uterus expands, it can cause the muscles running down the center of your abdomen to separate, leading to a weaker core and contributing to back pain.

Tips for Managing Pregnancy-Related Back Pain

  1. Practice good posture: Be mindful of your posture, especially when sitting or standing for extended periods. Keep your shoulders back and your chest lifted, and avoid locking your knees. Use a small pillow or cushion to support your lower back when sitting.

  2. Exercise regularly: Gentle exercise, such as swimming, walking, or prenatal yoga, can help strengthen your muscles and improve flexibility. Regular physical activity may also help prevent or alleviate back pain. Always consult your healthcare provider before starting any exercise program during pregnancy.

  3. Wear supportive shoes: Choose footwear with good arch support and a low, stable heel. Avoid high heels and overly flat shoes, which can exacerbate back pain.

  4. Apply heat or cold: Use a heating pad or a cold pack to provide temporary relief from back pain. Apply heat for 15-20 minutes at a time, or use a cold pack for 10-15 minutes. Be sure to protect your skin by wrapping the heat or cold source in a towel.

  5. Sleep properly: Sleep on your side with a pillow between your knees to help maintain the natural curve of your spine. Use a firm mattress or place a mattress topper on your existing mattress for added support.

  6. Strengthen your core muscles: Engaging in gentle core-strengthening exercises, such as pelvic tilts or seated ball exercises, can help support your lower back. Talk to your healthcare provider or a certified prenatal exercise specialist for guidance.

  7. Seek professional help: A prenatal massage therapist, chiropractor, or physiotherapist experienced in treating pregnant women can help address your back pain and provide tailored treatment plans.


Experiencing back pain during pregnancy is a common occurrence, but it doesn't have to be debilitating. By following these tips and consulting with your healthcare provider, you can manage your pregnancy-related back pain and focus on enjoying the incredible journey of bringing new life into the world. Remember to always listen to your body and prioritize self-care during this special time.

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