12 Remedies to remove back pain for pregnant women during pregnancy


Many women experience a multitude of conditions, including backaches, headaches, and swollen feet. The backaches are usually attributed to a shift in the center of gravity as the pregnancy belly becomes bigger. Unfortunately, with a shift in gravity, the pelvis naturally shifts forward to maintain balance. However, as this causes a drastic shift in the natural alignment of the spine, it causes extreme back pains. Nonetheless, this does not have to be the norm, and women do not have to endure pain during pregnancy. Below are simple tips and tricks of how to relieve back pain during pregnancy. 

  1. Prenatal yoga

Prenatal yoga is by far the most preferred choice to provide pregnancy back pain relief for many women. Essentially, yoga aims to help with pain as it relieves muscle pain, joints, and nerves, which are under pressure from the pregnancy weight. The techniques used aims to strengthen and tone the body to comfortably carry the baby to term and help in the birthing process. Additionally, prenatal yoga has proven beneficial in helping tackle emotional stress that aggravates physical pain. As expected, this leads to a relaxed mind and body that, in turn, leads to a good night rest.

  1. Prenatal massage

Just as massage relieves back pain in everyday life, it has proven to be especially useful in dealing with acute back pain. Often, pregnant women experience clenching of muscles in the hip and buttock areas which affect the sciatic nerve causing tremendous pain. As a result, constant pain signals are sent to the brain in response to any slight movement. 

To ease with the pressure created, soothing and gentle massage is recommended. Unlike in none pregnant people, pregnant women are advised to choose Swedish prenatal massage. The reason behind this is that the technique used aids in the natural flow of fluid in the body, which unlocks blockages and helps with sharp back pain during pregnancy. 

  1. Acupressure and acupressure

Acupuncture has been used for centuries as one of the most effective ways of stopping back pain during pregnancy. Fine needles are usually inserted in various points in the body to help with the energy flow in the body. As a result, acupuncture is used for bringing back pain relief, alleviate symptoms of morning sickness, improve digestion, reduce headaches, and boost energy levels. 

However, though acupuncture is quite effective, getting a certified acupuncturist is difficult and quite expensive. To curtail this, why not consider using acupressure that you can do in the privacy of your house. The technique involves using fingers to stimulate the acupuncture points to alleviate various pregnancy symptoms, especially back pains.

  1. Physical therapy

Generally, physical therapy is used to help accident victims alleviate acute back pains that would otherwise be unbearable for trauma victims. However, when it comes to pregnant women, it has proved to help reduce lower back pain which is normal in early pregnancy. It does this by manipulating joints, nerves pressure, and muscles. 

Physical therapy helps expectant women learn the proper way of walking, sitting, bending forward, lying down, and exercising to strengthen back support. Specific tactics that women learn is how to unlock knees to limit the pressure they can put on the large muscles, especially the hip area. Additionally, women are also taught how to reduce the range of motions to limit tissue stress caused by big movements. 

  1. Chiropractic care

Regardless of whether you are experiencing right side back pain during pregnancy or center back pain, chiropractic care is quite effective in relieving back pain. Usually, chiropractors reduce the feeling of nerve compression, muscular tightness and nerve compression using a series of joint manipulation, soft tissue massage, and various exercises. As a result, it offers instantaneous relieve for many women. However, as pregnancy is delicate, ensuring that one gets a certified chiropractor is vital to ensure that the imbalances are adjusted correctly.  

  1. Swimming

Those who love to swim are in luck as swimming is one of the few exercises that you can do throughout the pregnancy with minimal risk to oneself. To walk around with a bulging belly, the center of gravity shifts and the spine curves inwards causing back pain. In water, you weigh less, and hence the pressure on your spine naturally decompresses. As it does not need any external chemical force or strain as it’s considered as one of the best ways to relieve back pain during pregnancy. 

With swimming, you get to tone various parts of your body, including arm, legs, core and back muscles. Additionally, deep breathing through swimming helps with emotional and physical relaxation. Nonetheless, you should avoid swimming if you continuously feel lightheaded, dizzy, or have a high-risk pregnancy.

  1. Meditation

Though many people scoff at meditation and equate it to simple, quiet time, it is far much more than that. In the second and third semester, intestines abruptly move upwards, causing undue pressure on the diaphragm. During meditation, you practice mindful breathing which includes inhaling and exhaling, deeply reducing the pressure on the diaphragm. Meditation helps you set aside dedicated time where you can perform a mental check on how you feel. This ensures you take note of any additional stressors and health conditions that might arise. 

What’s more, meditation performed in a distraction-free environment enables you to elicit a relaxation response that reduces the release of stress hormones. Doing so in turns reduces stress-related diseases like chronic muscle tension and high blood pressure hence reducing middle back pain in pregnancy

  1. Sleep support

Unhealthy sleeping position is the number one cause for back pains in pregnancy. Most people either sleep on their backs or their stomachs; none of which are healthy sleeping position during pregnancy. However, during pregnancy, the weight of the baby usually places undue pressure on the spine, making it sag. 

To prevent back pain during the third trimester, you should provide your back with sufficient support. One way of doing this is by investing in an Organic latex hybrid mattress. As the mattress is made with individually wrapped coils, it provides a firm yet comfortable support that ensuring you get a good night rest.

  1. Wear a maternity belt

Back support is integral in keeping pain at bay. However, during pregnancy, your body undergoes a lot of changes that make the pelvic shift hence making you susceptible to pain. The unusual curvature by the protruding belly causes tremendous pain to your spine. A maternity belt is essentially a supportive undergarment that aims to give extra support to your pelvis. Its design aims to mimic abdominal core muscles. As a result, your lower spine is protected from further shift hence reducing the amount of back pain you experience. 

  1. Wear the proper shoes

Many women wear heels every day going out and about in their lives. However, many women find it difficult to let go of their heels during pregnancy in an attempt of looking fashionable. Unfortunately, because of toppling over, high heels are regarded as extremely dangerous in pregnancy to both mother and baby. The design of the heel usually forces your back in a curvature that strains the back. 

During pregnancy, the shape of the spine is already off, and hence wearing heels makes it worse. Nonetheless, this does not mean that you have to replace your heels for flat shoes can also cause back pain. To help with the back pain during the third trimester, you should aim for at least an inch of an arch to evenly support the weight throughout your hips.

  1. Experiment with temperature

Most women deal with menstrual cramps by applying either hot or cold temperatures. The same method of using temperature change has been found useful in releasing muscle tension. Typically ice is used for back pain that lasts for 2 or 3 days. The technique used involves holding a cold pack to aching places for a minimum of 15 minutes twice a day if possible. 

As a result, it eases any swelling and discomfort hence slowing down pain signals. Heat, on the other hand, helps with lower back pain during early pregnancy to promote healing. The heat helps with enhancing blood circulation and loosens up knotted muscles. 

  1. Practice deep breathing

Though many people do not like meditation, proper deep breathing is one of the elements of meditation that pregnant women should adopt to help with back pain during pregnancy. During pregnancy, organs become squished as they are forced to occupy a smaller space. Unfortunately, labored breathing is a contributing factor to back pain. 

Proper breathing techniques are to ensure that the ribcage is moving without causing immense pain. The method involves core breathing enough to cause a shift in the ribcage hence release the tightness in the muscle. Doing this helps with pain during pregnancy and also with breathing during labor. 


As seen above, relieving back pain to have a pain free pregnancy is possible. However, as every pregnancy is different, care should be taken when considering various ways on how to relieve back pain during pregnancy. As always consult with your doctor and keep safe during the pregnancy. 


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