10 Tips to Help Back Pain During Pregnancy

Strengthen your back now, and prevent the ouch as you enter motherhood.

Did you make it past the first trimester? We’ve got good news and bad news for you, mama. Not only will you be sharing the news with the world, but you’re also done with some of the most uncomfortable side effects of pregnancy — from nausea to fatigue to a superhuman sense of smell that makes you gag wherever you go. The bad news? More uncomfortable pregnancy symptoms will come your way as your bump grows. That’s right, now that you are feeling more energized but also probably gaining more weight, there is one part of your body in particular that didn’t get the memo about all the second trimester goodness and that will really take a toll as your bump gets heavier during the third trimester: your back!

More specifically, the physical and hormonal changes that your body is undergoing in these stages of pregnancy will most often affect your lower back. That is because, as your belly expands and your ligaments in the hips and pelvis loosen, your center of gravity changes, too. But here’s some news to get you sit up straight: you can strengthen your back now! From posture to healthy everyday habits and exercises, here are 10 tips to ease or prevent back pain during pregnancy.

1. Tilt your pelvis. You’ve heard your yoga instructor say this, and it’s even more important now that you are pregnant. Drawing the belly in and pulling your tailbone down while you are standing and doing daily activities can work a part of your abs that will keep your back healthy. Plus, it can aid in labor and delivery, creating the best pathway for the baby during a vaginal delivery.

2. Goddess squats. Coming into a low squat with your heels on the ground resembles a stance in which many women still labor and deliver babies. Your back is curved and relaxed. Holding this position will also strengthen your legs to maintain this position during contractions and for added pain relief on your big day.

3. Don’t lift or lift with good form. If this is your second child, you are probably lifting your toddler a lot. As your pregnancy progresses and if your back is bothering you, it would be wise to do that less. If you have to lift little people or objects, make sure to bend your knees and keep your chest up instead of leaning forward. This will put less pressure on your back, keeping it safer throughout your pregnancy.

4. Wear a pelvic support belt. There is a wide variety of belts that support the pelvis and lower back, similar to what bodybuilders and crossfit athletes wear when tackling bigger weights. Specifically the Gabrialla maternity belt is a good option if you are on your feet a lot. It gives gentle support, without restricting your movement. 

5. Lie on your side with a pregnancy pillow between your knees. Starting in your second trimester, doctors recommend not to lie on your back. So being on your side may be your best option to rest or sleep. To relax your lower back, try placing a pregnancy pillow like the Leachco Snoogle, between your legs, which will help your lumbar spine decompress. Even 10 mins should significantly take the pressure off. 

6. Wear maternity athletic wear for workouts. As your belly grows bigger, you will need to replace some of your existing workout gear. Why not invest in your good looks and health by buying targeted maternity apparel that will keep your back healthy? The mumberryfit line has a built in Mumband that’s invisible but supportive, so you don’t have to worry about straining your back during prenatal yoga. Plus, it’s cute enough to wear outside of the studio. 

7. See an acupuncturist and/or chiropractor. Pregnancy is a good time to explore alternative health practices when your options for pain relief are limited. So instead of treating symptoms, invest in a weekly acupuncture session or monthly chiropractic appointment to make sure you are in alignment and balanced beyond just the physical aspects. Both practices will also prepare your body for labor and may help breech babies turn. Just remember to choose a practitioner who specializes in prenatal care.

8. Do bird dogs. The bird dog is one of the best exercises to do while pregnant. It works your core gently and can help with preventing and treating diastasis recti after giving birth. Bonus point for helping support your lower back. 

9. Stop sitting and get up. We know… It’s easier said than done. But if you are in an office job, moving around is even more important now that you are expecting. Sitting has been called the new smoking and is linked to postural chronic pain as well as cardiovascular disease. As much as you can, get up from your desk and walk around a little bit to prevent slouching and back pain.

10. Lie down with your legs up the wall. This delicious restorative yoga pose only has to be modified minimally to give you even better results in pregnancy. Scoot up to a wall sideways, then put a blanket on the floor directly under your hips. Place your hips and sacrum on it as you lift your legs up against the wall. Lie down on your back, close your eyes, turn your palms up and relax your legs. Stay here for at least 10 mins and your back will thank you.

Have you dealt with back pain or have found way to prevent or relieve discomfort during pregnancy? Let us know in the comments what has helped you alleviate this very common pregnancy symptom.

Stock media provided by A.Tugolukov/Pond5.

This entry was posted in 3rd Trimester, Wellness and tagged , , , , , on by .

About Roma van der Walt

Roma van der Walt is a former Member of the German national team for Modern Pentathlon who has made her passion for sports, her work. As a trainer she focuses on making exercise fun, diverse and stimulating emotionally and physically to ensure the sustainability of her clients' progress. She is a firm believer in positive encouragement and holistic approaches to fitness and food to help people embrace healthy living. Roma draws from disciplines such as traditional conditioning, cardio, strength, yoga, martial arts, and dance. In her prenatal and postpartum work Roma incorporates the same principles to help mothers be healthy and glowing during and strong and in shape post pregnancy.

Roma van der Walt

Roma van der Walt

Roma van der Walt is a former Member of the German national team for Modern Pentathlon who has made her passion for sports, her work. As a trainer she focuses on making exercise fun, diverse and stimulating emotionally and physically to ensure the sustainability of her clients' progress. She is a firm believer in positive encouragement and holistic approaches to fitness and food to help people embrace healthy living. Roma draws from disciplines such as traditional conditioning, cardio, strength, yoga, martial arts, and dance. In her prenatal and postpartum work Roma incorporates the same principles to help mothers be healthy and glowing during and strong and in shape post pregnancy.

Leave a Comment