The Best Ways To Ease Back Pain During Pregnancy

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If you’re currently pregnant or have been in the past, you know all too well how debilitating back pain can be. Many women suffer from back pain during pregnancy, and it can make even the simplest tasks seem impossible.

Thankfully, there are ways to ease back pain during pregnancy, and today we’re going to explore some of the best methods. From stretching exercises to at-home massage, these tips will help you find relief from your pregnancy-related back pain.

See a Chiropractor

If home remedies aren’t providing enough relief, consider chiropractic care. Chiropractors are trained in how to adjust pregnant women’s spines and can provide much-needed relief from back pain. Be sure to find one who is experienced in treating pregnant women before making an appointment.

Chiropractors can provide pregnant women with several benefits, including:

  • Relief from back pain
  • Reduced chances of experiencing labor complications
  • Reduced nausea
  • Shorter labor times
  • Easier deliveries

If you’re suffering from back pain during your pregnancy, it’s worth considering a trip to the chiropractor. They can provide you with the relief you need to get through your pregnancy comfortably.


One of the best ways to combat back pains is to stay active. While you may not feel like working out when your back is killing you, moderate exercise can help relieve the pain. Try doing some gentle stretching or walking for 30 minutes a day.

There are several exercises that pregnant women can do to help relieve back pain. Some of the best exercises include walking, stretching, and swimming. Be sure to speak with your doctor before starting any new exercise routine, and listen to your body to make sure you’re not pushing yourself too hard.

Remember that if you’re pregnant, you should avoid certain workouts, such as high-impact exercises or those that involve lying on your back. Pregnant women should also avoid any exercises that could cause them to fall. Additionally, it’s important to drink plenty of water and listen to your body to make sure you’re not over-exerting yourself.

Massage Therapy

Another great way to ease back pain during pregnancy is with massage therapy. Massage can help relax the muscles and relieve tension in the back. It’s best to find a licensed massage therapist who has experience working with pregnant women.

There are several different types of massages that can be beneficial for pregnant women. Some of the most popular types include Swedish massage, deep tissue massage, and Shiatsu massage. Be sure to discuss your back pain with your massage therapist so they can tailor the massage to your needs.

Sleep on Your Side

Pregnant woman sleeping peacefully in the bedroom

Sleeping on your side with a pillow between your knees can help take the pressure off your back. If you’re used to sleeping on your back, it may take some time to get used to this new position, but it’s worth it for the relief it can provide.

If you’re experiencing back pain during pregnancy, sleeping on your side is often the best position to find relief. Here are a few tips for sleeping on your side:

  • Place a pillow between your knees to keep your spine in alignment.
  • Place a pillow behind your back for extra support.
  • Tuck a small pillow or rolled-up towel under your stomach to help support your belly.
  • Avoid sleeping on your stomach as this can put added strain on your back.

Use a Heating Pad or Ice Pack

Applying heat or ice to your back can also help reduce pain and inflammation. Try using a heating pad for 20-30 minutes at a time or an ice pack for 10-15 minutes every few hours. You should feel some relief within a few minutes.

If you’re pregnant, it’s important to avoid using heat on your abdomen as this can be dangerous for your baby. Additionally, never apply ice directly to your skin as this can cause frostbite. Instead, wrap the ice pack in a towel before placing it on your back.

When using a heating pad or ice pack, be sure to follow these guidelines:

Heating Pad:

  1. Place the heating pad on a flat surface and plug it in.
  2. Turn the heat setting to low or medium.
  3. Apply the heating pad to the area of pain for 20-30 minutes at a time.
  4. Never sleep with a heating pad on.
  5. Keep children and pets away from the heating pad when it’s in use.
  6. Unplug the heating pad when you’re finished using it.

Ice Pack:

  1. Place the ice pack in a plastic bag and seal it shut.
  2. Apply the ice pack to the area of pain for 10-15 minutes at a time.
  3. Repeat as needed.
  4. Do not apply ice directly to your skin.

Pregnancy comes with all sorts of aches and pains, but the back pain doesn’t have to be one of them. By following these simple tips, you can ease your back pains and get on with enjoying your pregnancy.