Ways to Relieve Back Pain During Pregnancy

Ways to Relieve Back Pain During Pregnancy

Back pain is a common complaint for pregnant ladies and the reason behind this is obvious. As the baby grows, you are pulled forward and your alignment is disturbed. Back pain starts for many women during the first trimester itself and only worsens as the pregnancy months pass.  Claim Your 20 Free Pregnancy Tests – Click Here

While back pain is a part and parcel of pregnancy, you don’t really have to cope up with it. There are ways to get rid of it entirely and to have a pain free pregnancy. Here are a few efficient ways to relieve back pain during pregnancy.

Keep an Eye on your Posture

Back pain through pregnancy can easily stress you out. The best way to alleviate the pain is to watch your posture. Your mother always asked you to stand and sit straight, didn’t she? Apply that here. Align yourself properly. This will help alleviate the back pain significantly. In fact 50% women have been relieved of back pain during pregnancy because they made sure they kept an eye on their posture at all times.

Aligning your posture can be difficult because your belly is pulling you forward and you give in by thrusting your pelvis forward and pushing your shoulders backwards when you walk or sit. This can actually worsen your pain. Keep that in mind and stand tall. Sit straight. It will help you a lot!

Don’t Sit Around too Much

Even when you are not pregnant, sitting for a long period of time will hurt your back. That pain is increased manifold when you are pregnant. Sitting for a prolonged period of time can stress your body out and that can aggravate the back pain. Alongside, you may suffer with varicose veins and swelling! Thus, you shouldn’t sit all day. Even if you are at work, get up after every hour and take a quick walk.

Don’t Cross Your Legs

Also, don’t cross your legs when you sit. Crossing your legs will stymie circulation and cause a lot of discomfort.

Sleep Properly

Sleeping properly and in the right position is very important. Look at it this way – once your baby comes there will be no sleeping for long hours! This is your chance to get your fill of sound sleep. The right position to sleep is to curl up on your left side while bending your knees. Avoid the right side. Don’t lie on your belly or on your back! If you want, you could also buy a body pillow to support your stomach.


This is new for some women but it makes complete sense. If you exercise, sweat, and stretch, you are sure to reduce your back pain significantly. However, your exercises must not be strenuous.

Remember that you are pregnant and some exercises can be dangerous. Choose easy exercises such as walking for half an hour. You could also go cycling.

Water aerobics and prenatal yoga are also excellent choices. Make sure you only go to an expert though! When you are at home, stretch every now and then, and you are done!


These are the most effective ways of alleviating back pain during pregnancy. You don’t need to panic about backache because it is very common. Just follow these steps and you will be fine.

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Dr. Prabha Sahgal, MD
Dr. Prabha Sahgal, MD | ConceiveEasy
Dr. Prabha Sahgal MD, is board certified in obstetrics and gynecology and subspecialty board certified in reproductive endocrinology and infertility. Dr. Sahgal holds a B.S. degree from MIT in molecular biology and currently serves on the ConceiveEasy board of directors.