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How to Deal with Back Pain During Pregnancy

October 25, 2015

Now that you are a few weeks into your third trimester, is it hard to get up once you’re down? Are you unable to find a comfortable sleeping position because of that pinching pain in your back?

Not only are back aches painful, they are annoying. You just want to feel comfortable already! We’ll help you learn tactics to cope and manage your back pain in this article.

First off, if you didn’t have back pain prior to getting pregnant, why do you have it now?

There are many elements that can contribute to back pain during pregnancy. But, generally, pregnancy back pain typically happens when the pelvis meets your spine, at the sacroiliac joint. Most likely, this joint is being impacted more so while pregnant because of weight gain, posture changes, muscle separation, hormone changes, and even stress.

Unfortunately, all of these elements can affect the pressure your body feels, specifically in your lower back area. But, fortunately, there are many things you can do to help deal with back pain during your pregnancy:

  1. Exercise

Regular exercise keeps your body strong and boosts flexibility, which can ease the strain on your spine. There are many types of exercises that are safe during pregnancy, including walking, stationary cycling, and swimming.

  1. Posture

One thing you can take note of is your posture during pregnancy. Slouching strains your spine, so take note of how you are sitting while sitting, sleeping, and working.

  1. Applying Heat and Cold

If your back is particularly painful, applying a cold compress and using a heating pad can help. Use a cold compress for twenty minutes 2-3 times a day. Then, switch to putting heat on the pained area. (Remember: do not put heat on your abdomen during pregnancy.)

  1. Chiropractor

We know a lot of women who swear by visiting a chiropractor during pregnancy to help with their back pains. When performed correctly, having your spine worked on can be safe during pregnancy- just be sure to talk to your doctor about it first.

  1. Acupuncture

Acupuncture is when thin needles are inserted into your skin at certain locations. Many people say this can relieve lower back pain during pregnancy. Again, you will want to check with your doctor regarding this treatment during pregnancy.

  1. Shoes

It will help if you toss out the heels and wear comfortable, sensible shoes during pregnancy. Look for shoes that have a nice arch-support to them to help protect your back.

  1. Be careful

Be careful when you bend down to pick up something- you actually do not want to bend at all, if you can help it. Instead, try to squat with your legs to pick up something.

Also, be sure to avoid back sleeping altogether. Not only does this protect your baby, but it will protect your back from receiving extra pressure on it.

  1. Wear a maternity belt

A maternity belt is a supportive garment that will help hold up your pregnant belly so that your pelvis and lower back aren’t too strained. You can generally find maternity belts and maternity clothing at stores or online.

Finally, the good news is that if you did not have back pain before getting pregnant, you will most likely not have it after pregnancy either. Also, you may even begin to feel reprieve from back pain towards the end of your pregnancy!

Are you dealing with back pain during pregnancy? Is there anything that has helped you?

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Avatar for Lacey Pappas

Lacey Pappas

Mother of 2 silly boys and a new baby girl. Happily married. Love to laugh, inspire others, take pretty photos, and curl up with a good book.

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6 thoughts on “How to Deal with Back Pain During Pregnancy


Jade Brunet

My friend has suffered from back pain for years and now that she is pregnant she is looking to find a solution to the problem before things get worse. I think that these points are very helpful. I will inform my friend that exercise is a smart thing to do. I find that sleeping on your back also reduces tension in the spine.



Adjusting posture and exercise is helpful even when you aren’t pregnant. However, I’ve heard back pain is a frequent part of pregnancy, so I’ll definitely prepare for it! Thanks for sharing.


Dee Francis

Your tips for exercise and posture during pregnancy to prevent back pain is really interesting. What you said about how slouching strains your spine reminds me of something that I read in the article http://www.castledownschiro.com/library/3980/SpinalHealthandPregnancy.html. It talked about how a pregnant woman’s center of gravity shifts forward to the front of the pelvis, and this increases stress on joints. It’s important to do proper exercise and to have good posture to help decrease lower back curvature changes so that the discs in the lumbar section won’t be in as much stress.


Bennett Fischer

My wife’s lower back has been killing her lately, and she has no idea what to do about it. She already has a lot to deal with because of she’s pregnant, and I want to help as much as I can. That being said, I really appreciate you sharing some insight with me on things she can do to help reduce the pain she’s been feeling. I’ll be sure to show this to her right away. Thanks for all the help.

Avatar for Lacey Pappas

Lacey Pappas

You’re welcome!



Thanks for explaining how to take care of your back problems during pregnancy. A friend of mine recently had to see a chiropractor for a slipped disk in her back. The problem was, she was pregnant. Luckily they were able to find a specialist. I’ll have to show her a copy of this post. Thanks for sharing!