Pregnancy back pain is common and usually harmless, but it can be uncomfortable. Taking an over-the-counter pain reliever like ibuprofen (unless your doctor advises against it) and doing regular exercise can help ease the discomfort.
Stretches and low-impact exercises, such as walking, swimming and prenatal yoga can help. You can also try using a pregnancy support belt and sleeping with pillows — especially one between your knees and another under your abdomen.
1. Sleep on your side
Many pregnant women find that sleeping on their side is the most comfortable position. This is because it optimizes blood flow to the fetus and reduces heartburn and other symptoms of pregnancy such as sleep apnea.
If you have been a back or tummy sleeper all your life, switching to the side may be hard at first. But you can help yourself by using a pillow between your knees, which will take pressure off of your hips and lower back. This position also helps with posture, which is important for preventing back pain. Practicing good posture while standing and sitting is also helpful. Try keeping your back straight and shoulders pulled back while you do so.
2. Avoid sitting for long periods of time
A change in your center of gravity, as well as the extra weight of your growing baby and loosening ligaments, causes back pain during pregnancy. Taking short breaks to stretch and standing or sitting in chairs that provide good back support help reduce the strain on your spine. Using a step stool to reach things from high places is also helpful.
Regular, low-impact exercise helps strengthen your back and abdominal muscles. Walking and swimming are safe exercises for pregnant women. Getting enough sleep can also ease back pain. Consider sleeping on your side with a pillow between your knees or adding a piece of wood under your mattress to make it firmer.
3. Stretch regularly
Back pain is a common complaint during pregnancy. This is because the center of gravity shifts forward and compresses back vertebrae, making the abdominal muscles work harder to support the pelvis.
Stretching is an effective way to prevent and relieve pregnancy back pain. Get on your hands and knees with your feet a bit wider than your hips and slowly arch your back while tucking in your abdomen.
A maternity support belt may also help. However, experts advise using it as a complement to other remedies and not as the only solution for your back pain. If you suffer from severe pain, talk to your doctor about taking acetaminophen (Tylenol) and other safe medications.
4. Lift with your legs
Many women experience back pain due to the way their body changes during pregnancy. The uterus shifts a woman’s center of gravity forward, which can change posture and create strain on the back muscles and ligaments.
To alleviate this pain, wear low-heeled shoes with good arch support or a maternity support belt. Some research shows these can help reduce the amount of pressure on your back.
Regular stretching and low-impact exercise can also help. If your doctor says it’s OK, try to get in a daily routine of safe physical activity to build strength and prevent back problems. Warm or cold compresses can offer relief as well — place a bag of frozen vegetables or a heating pad (wrapped in a towel to prevent burns) on your back for up to 20 minutes.
5. Stay active
Some back pain goes hand-in-hand with pregnancy, but there are many things that you can do to help ease the discomfort. For example, hot and cold therapy can relieve inflammation and loosen tight muscles. Try applying a towel-wrapped ice pack to the painful area several times a day for 15 minutes.
Getting regular exercise is another great way to strengthen and tone your back, pelvis, and hips, which helps alleviate back pain. Walking, swimming and prenatal yoga are all good forms of safe, low-impact exercise. Acupuncture can also be helpful for some women, though you should consult with your health care team first. You can even get a prenatal massage to relax the muscles and ease stress, which can also cause back pain.
6. Get regular chiropractic care
Getting regular chiropractic adjustments can help ensure that your pelvis, spine, and hips are properly aligned. This can lead to a shorter labor and delivery process, as well as reduced back pain.
Hormones released during pregnancy cause the joints and ligaments in the pelvic area to loosen and soften. When combined with increased weight, a shift in center of gravity, and bad posture, this can contribute to back pain.
Regular chiropractic care also helps improve immunity, which is important for a healthy mom and baby. Plus, chiropractic treatment is safe and noninvasive during pregnancy. Just be sure to find a chiropractor who is trained in prenatal techniques and has your OB-GYN’s approval.
7. Take ibuprofen
Aches and pains are common during pregnancy, especially as hormone changes shift your center of gravity and cause the uterus to expand. In addition, the pregnancy hormone relaxin loosens ligaments in your pelvic area in preparation for labor and delivery, which can also lead to back pain.
Your health care team can recommend over-the-counter pain relievers, like acetaminophen, and alternative treatments, such as massage and acupuncture. With your doctor’s OK, exercise regularly to strengthen muscles and boost flexibility. It’s important to avoid putting pressure on your stomach, though. That can cause bleeding. And if you’re at high risk of preeclampsia, you might need to take low-dose aspirin to prevent complications.
8. See your doctor
Back pain is common in pregnancy, particularly between the fifth and seventh months. This is because your uterus, normally housed in the pelvis, moves into the abdomen, causing the center of gravity to shift and compressing the lower spine like a smushed Slinky.
Over-the-counter acetaminophen (Tylenol) is safe for most pregnant women, and can be used in conjunction with other treatments, including stretching and low-impact exercises. Heat or cold packs can also help, but make sure they are only applied for short periods and covered with a cloth to prevent burns. Acupuncture is another option, but always check with your health care professional before trying it. If the pain is severe or accompanied by vaginal bleeding or fever, call your doctor immediately.