How to Relieve Lower Back Pain during Pregnancy

Lower back pain is one the most common complaint during pregnancy. This happens because the future mother starts to gain weight and her center of gravity changes.  Also, because of some increased hormones, ligaments in joints of her pelvis are relaxing. This pain can’t be completely eliminated but it can be alleviated. Continue reading to find out how.


Good posture

It is crucial to retain good posture. As we said, as the baby grow, the other’s center of gravity changes and shifts forward. Since this is unusual for our body, in order to keep it from falling forward, it leans us back. This is a compensation mechanism which can strain your lover back muscles and cause you lower back pain during pregnancy. In order to relieve lower back pain, you must practice good posture. Always keep the following in mind: stand up straight and tall and hold your chest high, keep your shoulders back, but relaxed and do not lock your knees. Don’t stand up rapidly, get up slowly and with a support. If you have to stand for a longer period of time, rest one foot on a low step stool and take 2 minute breaks every 30 minutes. When sitting, sit in a quality chair that supports your back properly. You can also put a small pillow behind your lower back.

Comfortable shoes

Forget about wearing uncomfortable shoes when you’re pregnant. Wear only shoes with good arch support and avoid wearing high heels which can further shift your balance. You can also get a maternity belt to support you.

Sleeping position

Sleep on your side, not on your back. You can keep one or both of your knees bent. It is very advisable to put a pillow between your bent knees or legs to have more support. You can also put a pillow under your stomach and behind your back if you find it comfortable.


Ask your husband to give you a relaxing massage. You can also try applying heating pads or cold pads on sore areas.


Physical activity

It is very important to be physically active during pregnancy. You should go walk or have gentle exercises.  Strengthen your abdominal and back muscles in order to have better support for your back. This will also come in handy when it comes to relieving pain during pregnancy and childbirth.


A physical therapist will show you stretches and exercises that will help relieving pain. Stretch your lower back by resting on your hands and knees with your head in line with your back. Pull in your stomach, rounding your back slightly, hold, and then relax both stomach and back while keeping your back flat. Repeat about ten times. If your pain is intolerable, get a consult from a local chiropractor. Chiropractic treatment might provide you comfort and relieve. For more information about good chiropractors who can help you with lower back pain contact us here. If you have severe back pain during pregnancy, you must visit your doctor. If the pain lasts more than 10 days, your doctor can recommend you medication that will relieve your pain but won’t harm the baby.


About Cory Glenn

I am a freelancer living and working from Brighton, England. Hate broccoli.