Tips for Managing Back Pain During Pregnancy

Dealing with back pain is a common part of pregnancy, thanks to extra weight, shifting posture, and hormonal changes that loosen joints. Luckily, there are several practical ways to ease the discomfort and keep it under control.

Posture and Movement

Try to stand tall with your ears, shoulders, and hips aligned. Avoid arching your back or leaning too far backward—these can put extra pressure on your lower spine.
When you lift something, bend at the knees and squat instead of bending at the waist. Keep your back straight and rely on your legs, not your back, to do the lifting. Avoid heavy lifting when you can.
Turn your whole body with your feet instead of twisting at the waist.

Supportive Clothing and Gear

Choose shoes that are low-heeled and offer solid arch support—steer clear of high heels or flat soles.
Maternity belts or belly bands can provide some extra support to both your belly and lower back.
If you’re sitting for long periods, use a chair with good back support or tuck a small cushion behind your lower back.

Better Sleep Habits

Sleep on a firm mattress. If yours feels too soft, slipping a board underneath can help.
It’s best to sleep on your side, especially the left, with knees slightly bent. Pregnancy pillows between your knees, under your belly, or behind your back can offer extra comfort.
Try to get enough rest, especially in the third trimester.

Exercise and Movement

Gentle, regular exercise like walking, swimming, or prenatal yoga can be beneficial—just check with your doctor first.
Stretches like the “cat-cow” (on all fours, gently arching and then relaxing your back) can help ease stiffness. Aim for up to 10 slow reps.
Prenatal classes focused on stretching or strengthening, such as yoga or aquanatal, can also help support your back muscles.

Soothing Sore Spots

Apply a warm compress or heating pad (on low and wrapped in a towel) or use a cold pack to help ease soreness—just for short periods.
A gentle massage, done by someone trained in prenatal care, can bring some short-term relief.
A soak in a warm bath can also help relax tight muscles.

Daily Life Adjustments

Avoid staying in one position too long. If you’re standing for a while, rest one foot on a small stool and switch sides every so often.
Distribute weight evenly if you’re carrying bags.
Keep an eye on your posture whether you’re sitting or standing, and try to shift positions regularly to avoid stiffness.

Alternative Therapies

Some pregnant people find relief with acupuncture or chiropractic care—but always check with your doctor first, and make sure the practitioner knows how to treat during pregnancy.

When to Call the Doctor

Reach out to your healthcare provider if your back pain becomes intense, sticks around for more than a couple of weeks, or comes with symptoms like a fever, painful urination, or bleeding.
Never take medication without medical advice. Paracetamol (acetaminophen) might be safe, but always follow your doctor’s instructions.

With some mindful habits and support, many people can manage pregnancy-related back pain and stay as comfortable as possible throughout the journey.