14 Pregnancy Back Pain Relief Strategies

When you have back pain during pregnancy, relief can be elusive. Here are expert-approved ways to soothe the ache.

Step into any physical therapist's office or massage studio, and you'll likely see some baby bumps in the waiting room. That's because pregnancy aches and pains are super common—especially in the back. Between 28% to 48% of pregnant people around the world experience back pain in pregnancy.

When you have back pain in pregnancy, relief can feel elusive because shifting hormones and your baby's growth intensify the ache. Early in pregnancy, your body starts producing the hormone relaxin, which makes ligaments and joints more flexible but can also stress your back. Then, between month five and month seven, your uterus moves into your abdomen, putting more stress on your lower and mid-back, explains Holly Herman, DPT, author of How to Raise Children Without Breaking Your Back: A Body Manual for New Mothers and the Parents of Small Children.

But there's some good news to make you sit up (straight!) and take notice: There are plenty of expert-approved ways to find pregnancy back pain relief, from meditation and medication to massage and acupuncture. Here are some remedies to ease back pain while your body does its most important work—growing your baby.

Pregnancy Back Pain: 4 Reasons to Call Your Doctor_still

1. Practice Prenatal Yoga

About 13% of pregnant people commit to a yoga practice while expecting, and many health care providers would like to see that number rise. Consisting of slow, gentle exercises that keep you and your baby safe, prenatal yoga has been shown to improve gait and agility measures in pregnant people and reduce overall discomfort.

Prenatal yoga can help improve posture and "tone the physical body in preparation for the birthing process," says Liz Owen, a Boston-area yoga teacher and the co-author of Yoga for a Healthy Lower Back: A Practical Guide to Developing Strength and Relieving Pain.

Prenatal yoga also tackles emotional stress with deep, mindful breathing exercises. Plus, a regular yoga practice can help you sleep better—a real benefit for those experiencing sleepless nights during pregnancy. "In the midst of changing hormones and emotions, yoga provides a grounding and focus," says Owen.

2. Take Medication (With Caution)

Many people are justifiably wary of taking medications during pregnancy. But when back discomfort is severe, your doctor might recommend a pregnancy-safe pain reliever to help you cope.

For normal and occasional back pain, it's generally considered safe to take Tylenol (acetaminophen) during pregnancy. Just be sure to check with your doctor first about dosage. Some research shows a correlation between long-term acetaminophen use during pregnancy and behavioral and sleep problems in children.

The Food and Drug Administration recommends against using ibuprofen and other non-steroidal inflammatory drugs (NSAIDs) from week 20 on. These medications are linked to low amniotic fluid and kidney issues in babies.

3. Try Acupuncture

Acupuncture is a traditional Chinese medicine practice in which fine needles are inserted into specific pressure points on the body that correspond with various systems of physical and emotional health. Studies have shown a relationship between acupuncture and pregnancy back pain relief.

Stimulating these acupuncture points through needle insertion or acupressure (a technique in which the practitioner uses fingers instead of needles) may also help with morning sickness.

However, acupuncture must be administered correctly to prevent unwanted side effects such as nausea, headaches, and overstimulation that can induce labor. Consult with your doctor first to make sure acupuncture is right for you, and then find a licensed acupuncturist who has experience working with pregnant people.

4. Get a Prenatal Massage

Prenatal massage can bring quick relief when back pain is acute, such as when nerves—particularly the sciatic nerve in the buttocks and legs—are irritated. Research has shown that in addition to relieving pain, regular prenatal massage can help alleviate symptoms of depression and anxiety during pregnancy.

A Swedish-style prenatal massage is gentle and soothing and uses long, smooth strokes that won't aggravate your joints. Pregnant people should first consult with their doctor to make sure prenatal massage is safe for them, and work only with a licensed massage therapist who's trained in prenatal massage. Doctors often recommend that you lie on your side for prenatal massage.

5. Seek Chiropractic Care

You may associate chiropractors with joint-"cracking" adjustments, but trained practitioners use a range of pregnancy-safe techniques to relieve back pain. Chiropractors routinely use gentle joint manipulation, soft tissue work, and prescribed exercises to relieve muscular tightness, nerve compression, and joint misalignment.

"Chiropractors are good at detecting imbalances and helping to correct them," says Robert Kum, DC, a chiropractor and co-owner of ChiroCare Associates in Arlington, Massachusetts. Dr. Kum advises looking for a chiropractor who works with pregnant people—as long as your doctor gives you the OK.

Safety Tip

Check with your doctor to ensure chiropractic care is safe for you and your baby. It's best to skip chiropractic care if you have vaginal bleeding, ruptured amniotic membranes, cramping, sudden onset of pelvic pain, premature labor, placenta previa, placenta abruption, ectopic pregnancy, or toxemia. Additionally, electrical stimulation treatments and radio-diagnostic imaging should be avoided in pregnancy.

6. Book a Physical Therapy Appointment

Physical therapists can help pregnant people work through back pain by manipulating joints, muscles, and nerve pressure points. They can also give posture and exercise tips. Rick Olderman, MSPT, a Denver-based physical therapist and the author of Fixing You: Back Pain During Pregnancy, says that one of his goals is to teach people how to walk, sit, stand, bend forward, lie down, and exercise in a healthy, back-supporting way.

One thing Olderman regularly does is place tape on the backs of pregnant people's knees to remind them to soften their knees. (In pregnancy, it's natural to lock your knees, a habit that can stress the legs, hips, and back.) Because pregnant people's joints are lax, Olderman also helps show them the importance of limiting their joints' range of motion to about 75%. It may feel good to stretch, but overdoing it can cause more aggravation.

Insurance Tip

Many health insurance plans cover physical therapy, which is not always true with other complementary therapies.

7. Relax With Meditation

Research shows that meditating regularly can increase your pain tolerance level. This practice can come in handy both when managing pregnancy back pain and in coping with pain during labor and delivery.

You can meditate at any time, in any place, with no appointment necessary. Sit or lie down in a quiet place and focus on breathing mindfully, inhaling and exhaling deeply. You can meditate in silence or listen to calming music or a guided audio program, which can be generic ("imagine a beautiful beach") or pregnancy-specific ("feel waves of love enveloping your growing baby").

Meditation has been shown to elicit a biological "relaxation response," which stimulates the brain to control its release of stress hormones. When stress is kept in check, its harmful effects (such as high blood pressure and muscle tension) are reduced.

8. Go Swimming

Swimming is one of the most highly recommended forms of pregnancy exercise because it takes the pressure off the spine, says Mary Rosser, MD, PhD, an OB-GYN at Columbia University Irving Medical Center in New York City. That makes swimming great for pregnancy back pain relief.

When you're suspended in the water, the effects of gravity are reduced. "You're weightless in the water," Dr. Rosser says. Merely paddling up and down the pool lanes will help decompress your spine and tone your legs, arms, back, and core muscles.

As you experience full-body movement in a safe space, breathe deeply and fully to stay afloat. Deep breathing will help you relax mentally as well as physically. And as you move further into your pregnancy, swimming the breaststroke can strengthen the chest and back muscles. Always hydrate before swimming and stop if you feel dizzy or lightheaded. If you have a high-risk pregnancy, talk with your doctor before you head to the pool.

9. Support Your Body During Sleep

Sleep can be elusive during pregnancy, especially if your back is hurting. Most pregnant people sleep on their sides. Side sleeping is important after the first trimester because it optimizes blood flow, says Dr. Rosser, but it may make an achy back more uncomfortable.

Body pillows can help support your chest, hips, and lower back in side-lying positions. Or, fold a thick towel lengthwise and place it perpendicular to your back at your waist. (The towel's length will ensure support without requiring readjustment, even if you roll over during the night.) You can also try sleeping on your side with a pillow between your knees to reduce the strain on your pelvis and lower back.

Experts also advise sleeping on a firm mattress (Dr. Rosser suggests placing a wooden board under your mattress if you have a soft one) and following smart sleep habits such as maintaining a consistent sleep schedule, avoiding bright screens just before bed, keeping the space cool and dark, and not eating right before bedtime.

10. Wear a Pregnancy Support Belt

When it comes to pregnancy back pain, doctors often advise pregnant people to try pregnancy support belts. Sometimes referred to as belly bands or maternity belts, these undergarments help support your belly so your pelvic area and lower back aren't overly strained. If your belly is protruding forward, the belt can help gird your abdominal muscles to support the added weight in place of your back.

Usually, support belts are used as a complement to other treatments rather than the only pregnancy back pain relief strategy you use.

11. Find the Proper Shoes

If you regularly wear high-heeled shoes, you're not doing your back any favors. High heels increase the curvature of your back and create pressure that drives the weight of your growing uterus directly into your lower spine and hip joints, says Dr. Rosser. You're already at higher risk of losing your balance during pregnancy since your center of gravity has changed.

But walking in flats isn't the answer either, as they can leave your feet, which tend to spread during pregnancy because of hormonal changes, unsupported. Poor foot position can create imbalance and pain up your legs and back. Dr. Rosser advises a low-heeled shoe with either a built-in arch support or an orthotic insert. The slight rise of the low heel will help distribute your weight and decrease stress on your back.

12. Experiment With Temperature

Feel fast back pain relief with these easy temperature regulation tips from Alison Sadowy, PT, OCS, a physical therapist in Rochester, Minnesota:

  • Ice: For acute back pain (in the first 48 to 72 hours), apply a towel-wrapped ice pack or bag of frozen veggies to your back for 15 minutes to ease swelling and slow pain signals to the brain.
  • Heat: After the acute pain fades, use heat to enhance circulation and promote healing. Place 2 cups of uncooked rice in a cotton sock. Knot the open end and microwave for 60 seconds. Apply to the painful area for 15 minutes.

13. Focus on Your Posture

As your uterus expands, the way you stand and walk may change. Your body naturally accommodates the shift in your center of gravity and the laxity of your ligaments. Also, your lower back might curve inward while your pelvis tips forward.

To straighten up, work on bolstering those pelvic floor and core muscles. Pregnancy-safe pelvic floor and core exercises include Kegels and different types of gentle squats. Be sure to speak to your doctor before incorporating abdominal exercise—or any new fitness routine—during pregnancy.

14. Lighten Your Load

When lifting heavy objects—from heavy groceries to a toddler—engage your leg muscles to squat rather than lean over and tax your back. It's also generally best to limit the weight you lift and carry. Your prenatal care provider can help you figure out what your new "weightlifting limit" might be. Just don't forget to give yourself—and your back—a break as much as possible.

When To Worry About Pregnancy Back Pain

Low back pain that's worse when you're standing but eases once you sit or lie down is considered normal during pregnancy. But talk to your doctor if the pain radiates down your legs into your calves or feet, interferes with daily activities, or is associated with fever, chills, weight loss, weakness, or sensory issues. Some people may also experience back pain with a urinary tract infection, so be on the lookout for other symptoms of infection such as pain when you urinate.

Additionally, for some people, regular or rhythmic back pain could be a sign of labor, so be sure to let your doctor know if you're having back pain if you are less than 37 weeks pregnant.

Key Takeaways

Mild to moderate back pain often goes hand-in-hand with pregnancy, especially once your bump really starts to grow. But just because it's common doesn't mean you need to suffer through it. Try out our pregnancy back pain relief strategies to ease your discomfort, and stay in touch with your prenatal care provider about your symptoms.

Additional reporting by Emily Elveru
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Sources
Parents uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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