Natural Pain Relief for Pregnancy Back Pain | Fit Pregnancy

Get Relief Now: 7 Tips for Easing and Avoiding Back Pain

We've got advice from the pros to strengthen your back now—and help ease the ouch as you enter new motherhood.


1.  Get the Right Gear

Belly Support Band

Lift the growing weight of your baby bump with a belly support band that shores up the back and abdomen. We like: Upsie Belly support band ($70,

The Right Shoes

Supportive sneakers or flat boots are best for everyday use, but if you want some height, try rubber-soled wedges, which distribute body weight across a larger surface area and offer shock absorption.

You’ll also want to ditch your ballet flats and flip-flops, says New York City podiatrist Jacqueline Sutera, D.P.M. Instead, wear flats with an arch support or try insoles or orthotics.

Sleep Support

According to the National Sleep Foundation, 78 percent of women report more disturbed sleep during pregnancy than at other times. Not helping matters: An inability to sleep on your back or stomach in the latter months.

Placing a wedge under your belly when sleeping on your side can reduce back pain by bracing your bump so it doesn’t pull on and strain your back muscles. We like: Boppy Pregnancy Wedge ($18,

2.  Ear Acupuncture

Good news for moms-to-be who don’t want to use pain medication:

Ear acupuncture can alleviate lower-back pain in pregnant women after just one week, according to new research published in the American Journal of Obstetrics & Gynecology.

To find an acupuncturist in your area, visit the National Certification Commission of Acupuncture and Oriental Medicine (


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