How to Relieve Back Pain During Pregnancy

Pregnancy is one of life's most beautiful journeys, but let's be honest – it comes with its fair share of discomforts. If you're wondering how to relieve back pain during pregnancy, you're definitely not alone. 

As a prenatal chiropractor who's worked closely with pregnant women for years, I understand how frustrating it can be when back pain interferes with your daily activities and joy during this special time.

The good news? There are plenty of safe, natural ways to manage and reduce your discomfort. Let's dive into what causes pregnancy back pain and, more importantly, what you can do about it.

Understanding Pregnancy Back Pain

Is Back Pain Normal During Pregnancy?

Absolutely – and we want you to know that what you're feeling is completely normal. Back pain affects the majority of pregnant women at some point during their nine-month journey. While it's common, that doesn't mean you have to suffer through it.

Your body is doing something incredible right now. It's creating life, which means it's also going through massive changes that can put stress on your spine and muscles.

When Back Pain Typically Appears

Here's what to expect throughout your pregnancy:

Most women start noticing back pain during the second trimester, though it can appear earlier or later depending on your body. The discomfort often peaks during the third trimester when your baby is growing rapidly.

How Your Body Changes During Pregnancy

Key changes that affect your spine:

• Relaxin hormone release → Loosens ligaments and joints
• Growing belly → Shifts your center of gravity forward
• Weight gain → Adds 25-35 pounds of pressure
• Weakened core → Less support for your spine
• Curved spine → Exaggerated lumbar lordosis

According to Dr. Kristiansson's research in the European Spine Journal, hormonal changes are one of the primary contributors to pregnancy-related back pain, affecting joint stability significantly.

See more: Pregnancy Chiropractic Care: Your All-in-One Guide to a Healthier, Easier Pregnancy

7 Safe and Effective Ways to Relieve Back Pain During Pregnancy

Now for the part you've been waiting for – solutions! Here are seven proven strategies for pregnancy back pain relief that are safe, natural, and expert-approved.

1. Maintain Good Posture

When sitting:

• Keep feet flat on the floor
• Use a lumbar cushion for lower back support
• Avoid crossing your legs
• Take breaks every 30 minutes

When standing:

• Stand tall with shoulders relaxed
• Don't lock your knees
• Distribute weight evenly on both feet
• Imagine a string pulling you up from the top of your head

When driving:

• Adjust seat so knees are slightly bent
• Ensure full back support
• Use a lumbar cushion if needed

2. Stay Active with Prenatal Exercises

Movement is medicine, especially during pregnancy. Safe exercises like walking, swimming, and prenatal yoga strengthen your back, hips, and core muscles while improving flexibility and circulation.

Pelvic tilts are particularly helpful for relieving lower back pressure. Simply stand against a wall and gently tilt your pelvis forward and backward, engaging your core muscles. Do this for a few minutes each day.

Always consult your OB-GYN before starting any new exercise routine to ensure it's safe for you and your baby.

3. Use a Maternity Support Belt

A maternity support belt provides gentle support that reduces strain on your lumbar spine.

Benefits:

• Lifts belly weight off your lower back
• Improves posture
• Reduces muscle fatigue
• Allows longer periods of standing/walking

Usage tips:

• Wear during standing or walking activities
• Don't wear all day (muscles need to work too)
• Adjust for comfort as belly grows

4. Apply Hot and Cold Therapy Safely

Heat therapy relaxes tight, sore muscles, while cold therapy reduces inflammation and swelling. You can alternate between the two for maximum relief.

Use a warm (not hot) compress on your lower back for 15-20 minutes, or apply a cold pack wrapped in a towel. Avoid hot tubs and heating pads set on high, as excessive heat can be harmful during pregnancy.

5. Sleep Smart: Positions and Support

Quality sleep is crucial for managing pain and staying healthy during pregnancy. The best sleeping position for back pain is on your left side with your knees slightly bent.

Place a pregnancy pillow or regular pillow between your knees and another under your belly for added support. This alignment takes pressure off your lower back and improves circulation to your baby.

Avoid sleeping on your back after the first trimester, as this can compress major blood vessels and worsen back pain.

6. Practice Gentle Stretching & Prenatal Massage

Gentle stretching helps maintain flexibility and reduce muscle tension. Focus on stretches that target your lower back, hips, and hamstrings. Cat-cow stretches, child's pose, and hip circles are all excellent options.

Prenatal massage can also provide significant relief, but make sure you're working with a certified prenatal massage therapist who understands the unique needs and safety considerations of pregnancy.

7. Consider Prenatal Chiropractic Care

This is where we see some of the most dramatic results. Prenatal chiropractic care offers safe back pain treatments during pregnancy through gentle spinal adjustments.

How Chiropractic Care Helps:

The Webster Technique:

This specialized technique is designed specifically for pregnant women:

1. Assessment – We evaluate your pelvic alignment
2. Gentle Adjustment – Uses minimal force; no abdominal pressure
3. Muscle Release – Addresses tight ligaments and muscles
4. Optimization – Improves overall pelvic balance

Research by Dr. Jeanne Ohm published by the International Chiropractic Pediatric Association shows that this technique can significantly improve comfort during pregnancy.

Final Thoughts – Listen to Your Body

Learning how to relieve back pain during pregnancy is all about balance. Your body needs rest, but it also needs gentle movement. It needs support, but also the opportunity to stay strong. Key takeaways:

• Back pain affects 70% of pregnant women – you're not alone
• Multiple safe, natural solutions are available
• Combining several methods often works best
• Regular check-ins with your healthcare provider are essential
• Most pregnancy back pain is temporary and manageable

Remember, you don't have to suffer through these nine months. There are safe, effective solutions that can help you enjoy this precious time.

If back pain is making your pregnancy uncomfortable, our prenatal chiropractic care offers safe, drug-free relief. As your experienced chiropractor Riverside expects mothers' trust, Dr. Danny Mendez and the team at Whole Body Wellness in Riverside, CA (92506) are here to support you every step of the way.

Book your consultation today and take the first step toward a more comfortable pregnancy.

FAQs

Is chiropractic adjustment safe during pregnancy?

Yes! Chiropractic care is considered safe throughout pregnancy when performed by a trained prenatal chiropractor. We use techniques specifically designed for pregnant women that avoid any pressure on your abdomen.

What is the best sleeping position for back pain?

Left side sleeping with bent knees and pillows for support is ideal. This position promotes healthy circulation while minimizing strain on your back.