Back Pain Relief Tips and Tricks

A common side effect of pregnancy is back pain. Back pain stems from hormone changes that take place in the body during pregnancy. There are a lot of hormone changes but the one tied to back pain stems from relaxin

This hormone allows ligaments in the pelvic area to relax and joints and ligaments to loosen in preparation for the birth process. The loosening of your ligaments causes your spine to be affected and unsupported, which leads to the instability and pain. There are other factors in your back pain like weight gain and posture. Regardless of the cause of your pregnancy back pain these tips and tricks will help you get the relief you are searching for!

  1. Exercise

Exercise and physical activity will help keep your back strong. This can include activities like walking and stretching. These are some great back stretches you can give a try!

  1. Sleep on Your Side

Many recommend sleeping on your side during pregnancy for optimal blood flow. The left side is typically the best choice because your inferior vena cava, the large vein that runs parallel to your spine on the right side, can carry blood to your heart and your baby the easiest. You can also try adding a pillow between your knees to reduce the strain on your pelvis and lower back.

  1. Prenatal Massage

Massage therapy could be the way to go to help ease some of your back pain. There are a lot of benefits that come with prenatal massage such as improved circulation, reduced stress and anxiety, and better sleep. 

  1. Swimming

Swimming or even just wading in water is a great way to relieve pressure off of the spine. That is why water birth has been a common way for women to labor and relax. 

  1. Wear a Maternity Belt

A maternity belt is a supportive undergarment that helps hold up the belly so the pelvic girdle and lower back aren’t doing all of the work and causing strain. 

6. Pelvic Tilt

An amazing way to relax your lower back is trying pelvic tilts. It is a gentle rocking exercise that helps loosen up your joints. You start on your hands and knees and lift your lower back up towards the ceiling and then back to straight. Spinning Babies has more information about how to do the Pelvic Tilt correctly. 

7. Epsom Salt Baths

Epsom salt baths are commonly used for easing sore muscles. Try soaking for about 20 minutes to help give your back some relief!

8. Chiropractic Care

Chiropractic care is a safe practice for pregnant mothers. As well as helping with your back pain, prenatal chiropractic care can help with pelvic balance and alignment, reduction of stress, and optimal fetal positioning.

If you are experiencing severe back pain during pregnancy, talk to your health care provider for more information and helpful practices to best help manage your pain.