7 Tips & Tricks For Fighting Back Pain During Pregnancy

Back pain is a common problem during pregnancy and it bothers most of us, especially during second and third trimester.

In some cases, it disappears as the baby arrives, but in some cases, it stays for a few months or may be more.

As you start gaining weight, the centre of gravity changes and the hormones in your body, start relaxing the ligaments in the pelvis joints.

This is the time when back pain becomes a major problem. But there are multiple ways to prevent or ease the back pain.

Here are a list of 7 things pregnant can do to fight back pain.


1. Swimming


This exercise for pregnant women has made it to the top of the list. Swimming is one of the highly recommended treatments for fighting back pain during pregnancy, as it helps in taking the pressure off the spine.

When you are suspended in the water, you become weightless. Simply paddling up and down can help decompress the spine, thus lowering down the back pain.

If you are comfortable you can even try the breaststroke to strengthen your back muscles.

But if you have a high-risk pregnancy, you must talk to your physician before heading towards the pool.

2. Prenatal Yoga

Prenatal Yoga

Prenatal yoga is another important addition to this list. Yoga is becoming a foremost choice for pregnant women who complaint about pain in back, muscles, joints and nerves due to weight gain.

Yoga not only helps improve posture and relieves from pains, but also tackles emotional stress.

3. Prenatal Massage

Prenatal massage can bring quick relief if you have acute back pain. All you have to do is find a certified prenatal massage therapist.

According to the studies and statistics, prenatal massage also helps in alleviating anxiety and depression during pregnancy.

You can opt for a Swedish massage for a gentle and soothing experience.

4. A Good Posture

A good posture plays a vital role in fighting back pain. Some simple do’s and don’ts can help you have a stronger spine.

For example, always stand up straight and tall; use a small stool or table to relax your legs while sitting for prolonged periods; choose a chair that supports your lower back and don’t sit in a position with locked knees to name a few.

5. Maternity Belt

Maternity belts can be one of your best companions during pregnancy. These belts hold up the belly and support your lower back and pelvic girdle, thus reducing the weight on your back.

If your belly protrudes forward in a more evident manner, this belt can act as an alternative for your abdominal core muscles.

This might not be the only treatment for fighting back pain, but can be seen as one of the compliment to other remedies.

You can talk to your gynaecologist before you choose to wear a maternity belt.

6. Physical Activity & Back Exercises

Physical Activity & Back Exercises

Regular physical activity not only promotes a strong back, but also helps in giving you relief from back pain during pregnancy. Gentle activities like walking, biking, back exercises or stretches (as specified by your gynaecologist) can prove to be very helpful.

Simple stretches for ten minutes a day for your lower back like cat stretch can gradually work on your back pain.

Pelvic tilts and arm & leg raises are some easy back exercises that can help in strengthening the back, but should be practiced at a mild or moderate level only.

7. Ear Acupuncture

You can even go for ear acupuncture, if you really do not wish to go for pain medication. It helps alleviate lower back pain in just one week and you can easily find a therapist online.

Ear Acupuncture

The excessive fatty tissue above the pelvic area, usually known as FUPA (Fat Upper Pelvic Area) in urban slang, can be one of the reasons for your back pain in postpartum.

After pregnancy the muscles in the upper pelvic area become lax, which causes deposition of fat in this area.

Cleaning up your diet, exercising on a regular basis and keeping a check on your calorie intake can be of a great assistance if you want to get rid of FUPA after pregnancy.

Apart from this, you can place a wedge under your belly while sleeping to a side, as it helps reduce back pain.

These easy tips and tricks can help fight your back pain and also de-stress you during pregnancy.

Author Bio


Kelly is the founder of RegularityFitness, where she and associates blog about the best fitness exercises, weight loss methods, diet, muscle building. That will help you get a good shape and healthy. You can also connect with Kelly on Twitter: https://twitter.com/kellyregularit1

Nancy Shaw

Hi. My name is Nancy. I am a nurse by profession and a writer by passion and ever since I became a mother, I’ve become very active in sharing useful and important information about basically anything under the sun and a full-time mother to a 21-month old boy. Read more about me here.

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