How to Deal with Back Pain while Pregnant

How to Deal with Back Pain while Pregnant - Belly Bands

Dealing with back pain while pregnant is more or less a given. After all, you’re gaining weight around your middle, the ligaments in your body are becoming softer, and all of this change in your body can put a strain on your pelvis and lower back, causing back pain. 

But that doesn’t mean you have to just put up with it. In this article, we’ll explore several strategies for dealing with back pain while pregnant. 

Get the right supportive gear 

Call us biased, but we believe our 3 in 1 Belly Band is a woman’s best friend during pregnancy! 

Having supported over 60,000 baby bumps, our original belly band is an award-winning maternity support garment. Designed to help ease back pain while pregnant, while protecting the tummy muscles, back, and pelvis during pregnancy, postpartum and c-section recovery.

It’s like having a second pair of hands hold up your baby bump, so you can continue going about your daily activities, including work and exercise.

Keep your posture in check 

When you’re pregnant your center of gravity naturally shifts forward as your belly grows. In order to compensate for this, many women lean back - putting strain on the back, which in turn causes pain. 

To help ease back pain while pregnant, keep these posture techniques in mind: 

  • Keep your shoulders back and relaxed 
  • Stand up straight and tall 
  • Hold your chest high 

While standing, it’s best to adopt a wider stance to feel comfortable and support your back. Good posture also means being mindful while sitting too. Make sure you sit in a chair that supports your back and consider placing a small pillow behind your lower back for extra comfort. 

Consider complementary therapies 

Gentle pregnancy massage may help to ease back pain while pregnant. You could also look into alternative therapies like acupuncture or chiropractic care for back pain. While the research is limited, some studies suggest that these therapies may help to ease back pain while pregnant. 

Be sure to consult with your primary care provider before beginning any of these treatments. Also make sure you let your acupuncturist or masseuse know that you are pregnant before you commence any treatments. 

Incorporate physical activity into your routine 

Gentle activities such as water exercise or walking can help to keep your back strong and ease back pain while pregnant. A good physiotherapist can also show you some gentle stretches and exercises to try at home to relieve your back pain. 

Your primary health care provider may also be able to recommend some safe, gentle stretches to try out as well. 

Sleep on your side 

While pregnant, it’s best to sleep on your side with one or both knees bent. Avoid sleeping on your back if you can. You might like to invest in some pregnancy support pillows too. You can place one between your knees, under your stomach or behind your back. 

It’s also important to make sure your mattress is properly supporting you in order to decrease your back pain while pregnant. If your mattress is too soft, consider placing some hardboard underneath it for a firmer feel. If it’s too firm, consider a mattress topper. 

Know when it’s time to consult your doctor

If your back pain while pregnant is severe or isn’t relieved after some time with any of these techniques, it’s time to talk to your primary health care provider. They may be able to recommend some safe medications to ease your symptoms. 

If your back pain is accompanied with other symptoms such as bleeding, fever, or a burning sensation when peeing, contact your doctor immediately. 

Other tips for easing back pain while pregnant 

Here are some other quick tips for easing your back pain while pregnant: 

  • Wear flat shoes to ensure even weight distribution
  • Avoid lifting heavy objects
  • Take a warm bath to relax and ease pain 
  • When carrying shopping bags, try and balance the weight evenly between hands
  • Bend your knees when lifting something off the floor 

Order your Pregnancy Essential Bundle to keep you comfortable and pain-free while pregnant 

This bundle includes our original 3-in-1 Belly Band for pregnancy, postpartum and c-section recovery as well as three of our customer favourite Australian-made maternity essentials. 

These essentials include morning sickness tea to help ease nausea in your first trimester, a stretch mark cream that is safe to use while pregnant, and a natural bristle dry skin brush for helping to relax and reduce stretch marks as your beautiful baby grows.

Belly Bands manufacture the best self-care maternity products for mums-to-be. Check out our range of other products here. 


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