Pregnancy Back Pain Relief: 4 Wellness Tips Every Mom Should Know

Back pain is one of the most common physical complaints of pregnant women. The perfect storm of ligaments softening, carrying additional weight, and adjusting to a shift in the center of gravity causes many women to experience various levels of back pain during their pregnancy. However, all hope is not lost - there are things you can do to both prevent and relieve back pain in pregnancy while restoring your physical health.

Feeling the strain of lower back pain during pregnancy? You're not alone — but you don't have to simply endure it. Small, intentional changes to your daily habits can make a major difference. From adjusting your posture to incorporating gentle movement, here are four simple wellness strategies that can help you find relief, stay active, and feel stronger throughout your pregnancy journey.

Simple Ways to Ease Pregnancy Lower Back Pain

1) Practice Good Posture

As your belly begins to grow, you will likely find yourself contending with a shift in your center of gravity. The “pregnancy waddle” is well-known for a reason - as the weight of your baby increases, you’ll find your lower back arching forward, which can cause increasing lumbar pain. The Cleveland Clinic recommends standing and lying down pelvic tilts to give your lower back a break and bring some awareness to how you are carrying your belly. This is a very simple move that can make a big difference when your lower back is constantly pulled forward.

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2) Keep Moving

The temptation in pregnancy can be to put your feet up and take it easy. However, the consensus among healthcare practitioners is that exercise is an important component in preventing and relieving pregnancy back pain. A study from The National Institutes of Health asserts, “Exercise before and early in pregnancy can strengthen abdominal, back, and pelvic muscles, which improves posture and allows increased weight-bearing ability. Low-intensity exercise can also alleviate pain once it develops. Exercise during the second half of pregnancy significantly decreases pain following a three times a week 12-week program”. The publication goes on to recommend exercises including pelvic tilts, knee pulls, leg raises, and kegel exercises. Pregnancy workout apps are a great option, and they give you the best exercises for your pregnancy.

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3) Go For a Dip

Access to a pool can be the ticket to relieving back pain. A study out of University Hospital Rigshospitalet, Copenhagen, Denmark, showed that a water exercise program significantly lowered the intensity of lower back pain. Swimming allows the continuation of exercise while taking pressure off the spine.

*The Kindred Bravely Hands-Free Pumping Bra can help with positioning and posture as you bond with your baby.

4) Get Expert Help- See a women's health physical therapist

While the internet is full of exercises and resources, there’s no match for getting expert guidance from a professional who specializes in women’s health physical therapy.

Medical Disclaimer: The information on this site, including text, graphics, images, and other material, is provided solely for informational purposes and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your specific condition.