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6 Solutions to Prenatal Back Issues

When you’re in pain, especially during pregnancy, you want relief as quickly as possible. Because you’re pregnant, however, finding the right treatment option can be a difficult task. Thankfully, there are a number of back pain remedies that are safe for pregnant women – and many don’t require you to take anything, but rather to do something.

1. Prenatal Yoga


You’ve heard of the benefits of yoga, particularly for relaxation and for relieving tension. But it’s also an effective way to get pain relief.

Prenatal yoga is geared specifically towards pregnant women, so it will incorporate postures designed to alleviate pain and other common symptoms – all while helping you relax.

Yoga can also tone the body, helping it better prepare for the delivery process. And you can’t beat the stress-relieving effects of this gentle form of exercise.

2. Maternity Belts

While not exactly fashionable, maternity belts can help prevent and alleviate back pain. These belts and girdles help hold up your belly, so your back doesn’t have to do all of the work.

Maternity belts can be particularly helpful for women who have protruding bellies, but doctors do recommend using them as a complement to other remedies, rather than relying on belts alone.

You can buy maternity belts online or in maternity clothing stores.

3. Sleep Support

When you’re pregnant, sleep can be an elusive creature, and when you finally do doze off, you often wake up in pain.

While doctors do recommend sleeping on your side, they also recommend adding support to prevent pain. Try rolling up a towel lengthwise and placing it perpendicular to your back where your spine is most “droopy.” The towel will give you support without requiring you to readjust yourself at night.

You can also try sleeping with a pillow between your knees to take added pressure off of your lower back and pelvis.


4. Meditation

While most people wouldn’t consider meditation “easy,” it is a simple way to reduce stress-related back pain. And the great thing about this practice is that you can do it anytime, anywhere.

Try sitting in a calm, quiet place, and focusing on your breath. Be mindful of each inhale and exhale, and take deep breaths, from your diaphragm if possible. Try to envision a calming place or listening to a guided meditation practice to help you get started.

5. Swimming

Swimming is one of the most recommend forms of exercise during pregnancy because it alleviates a lot of the pressure on your spine. When you’re in the water, gravity has no effect on your body. In other words, you become weightless.

Pressure relief aside, you’ll also find that swimming strengthens and tones your upper body, core and legs. Stronger core muscles will make it easier for your body to cope with your growing belly.

6. Prenatal Massage Therapy

A certified prenatal massage therapist can also provide you with pain relief, especially if your back pain is acute.

In addition to relieving pain, massage therapy can also alleviate anxiety and depression in pregnant women. Most experts recommend a Swedish massage as it’s gentler and more soothing than other types of massages. Swedish massage therapists use long and smooth strokes that do not irritate the joints or push fluids around in an unhealthy way.

While many doctors recommend massage therapy during pregnancy, be sure to consult with your physician first to make sure that this is a safe treatment option for you and your pregnancy.

Back pain is a fact of life when you’re pregnant, but you don’t have to suffer through it until delivery. Use these remedies to alleviate pain and prevent it from recurring. Be sure to consult with your doctor before trying any pain-relief remedy or treatment, and get medical attention right away if your pain is severe and sudden.

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