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Side view of pregnant woman

Your body undergoes tremendous physical and hormonal changes during pregnancy. As a result, pregnancy back pain is a common complaint, especially in the third trimester. If you’re looking for ways to treat back pain during pregnancy, try these 10 tips.

  1. Maintain good posture: As your center of gravity shifts forward with your growing belly, resist the urge to lean back because this strains your lower spine and may contribute to pregnancy back pain. Instead, stand up straight and tall, avoid slouching when you sit, and don’t sit or stand for too long without a break.
  2. Wear the right shoes: Avoid high heels and unsupportive flats or flip-flops. Instead, opt for low-heeled shoes with comfortable, built-in arch support.
  3. Try a maternity belt: This supportive undergarment helps hold up your baby bump to limit the strain on your lower back. Even maternity pants with a wide elastic band that fits under your belt should provide the added support you need.
  4. Avoid heavy lifting: When possible, ask for help if you need to lift and move anything that weighs more than a few pounds. If you must lift the object yourself, bend at the knees, get into a squatting position, and push back up with your legs.
  5. Sleep on your side: For extra support, place a pillow between your knees. Also, roll up a thick towel under your waist to help prevent your spine from “drooping” into the mattress.
  6. Try hot and cold therapy: For new back pain, apply a towel-wrapped ice pack or bag of frozen peas for 15 minutes several times a day. If the pain lingers after two or three days, switch to heat. Place a heating pad or hot water bottle on the painful area for 15 minutes.
  7. Exercise and stretch regularly: Gentle physical movements can strengthen your muscles and increase flexibility for less pregnancy back pain. Try walking, swimming, prenatal yoga, and any stretches your chiropractor recommends.
  8. Get a prenatal massage: A relaxing Swedish massage can ease your back pain, release pinched nerves, and help you relax. Regular massages may even alleviate depression and anxiety during pregnancy.
  9. Try acupuncture: Acupuncture involves inserting tiny needles into specific points on your body to improve the flow of energy called qi (“chee”). Not only can this treatment relieve back pain, but it can improve digestion, boost your energy levels, and treat morning sickness.
  10. Seek a chiropractic adjustment: Many women find relief from pregnancy chiropractic care. This treatment includes gentle joint manipulation, soft tissue work, and prescribed exercises to loosen tight muscles, decompress nerves, and realign your spine.

For more help managing pregnancy back pain, turn to Effective Integrative Healthcare. Our pregnancy chiropractor and prenatal massage therapist deliver gentle yet effective treatments to soothe your aching back. We can recommend other holistic pain relief services during pregnancy as well. Our goal is to promote the healthiest, most comfortable pregnancy possible! Contact our Crofton or Millersville, MD office to schedule your free consultation today.