Top 4 Pregnancy Wellness Tips for Lower Back Pain

Updated: Jun 27

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.

Pregnant woman holding her back due to lower back pain

4 Easy Wellness Tips to Relieve 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.


Related: 8 Easy Self-Care Tips to Decrease Stress in a Workplace


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 2008 publication 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.


Best Maternity Workout Gear for 2022 [*]:


Best Maternity Biker Shorts: Mazusports Yoga Shorts
Best Value Maternity Sports Bra: Leading Lady Adjustable Sports Bra
Best Maternity Belly Band: Belly Bandit Undergarment
Best Maternity Workout Sneakers: New Balance FuelCore Nergize V1

Best Supportive and Comfortable Shoes for Pregnancy [*]:


Best shoes for walking: Skechers GOWalk
Best running shoes: HOKA Bondi 7
Best shoes for swollen feet: TOMS Alpargata
Best supportive shoes: Vionic Walker

Related: How to Get Your Fitness Motivation Back

Health and Fitness Journal

3) Go For a Dip


Access to a pool can be the ticket in relieving back pain. A 2017 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.


Woman breastfeeding baby while using the Kindred Bravely Hands-Free Pumping Bra

*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.


Mommy Wellness: Guide to Preventing Back Pain and Exercising Safely During Pregnancy will help you improve your posture, teach you safe pregnancy exercises, and give you tips to manage back pain from the comfort of your home! Enroll today!


Mommy Wellness Physical Therapy Online Course

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