How to Relieve Back Pain During Pregnancy
Jason Alston
Pregnancy brings a tremendous amount of change to your body, and it's common for those changes to affect your back, hips, and pelvis.
The good news is that there are typically things you can do to help yourself feel better—and if self-care isn't enough, getting some hands-on help can make a tremendous difference.
One important rule throughout pregnancy is to listen to your body. Unless your healthcare provider has given you specific activity restrictions, staying active and continuing to move is generally beneficial. But if something I recommend here doesn't feel right for your body, don't force it. And if you've been given specific restrictions by your doctor or other healthcare professional, those recommendations come first.
With that in mind, here are some of the things I generally recommend to help relieve back pain and keep your body moving as comfortably as possible throughout pregnancy.
Keep Moving
One of the simplest things I recommend is walking. Your body was designed to move, and regular comfortable movement can help keep your hips, pelvis, and spine moving throughout pregnancy.
You don't need to turn it into a workout. Listen to your body and walk at a pace and duration that feel appropriate for you.
And as we talked about earlier, pregnancy doesn't always cooperate with your plans. There may be days when nausea, fatigue, discomfort, or other pregnancy-related symptoms limit what you feel up to doing. The goal isn't to force yourself through something because I said walking is good for you. Do what your body allows you to do, and take advantage of the days when you feel up to doing more.
Just be careful not to do so much on those good days that you're paying for it over the next few. Pay attention to how your body responds. If you realize you did too much, dial it back a little next time.
And sometimes the opposite problem happens: life requires you to move more than your body would probably prefer. If you work outside the home, or maybe you're already a mom chasing kids around, picking them up, getting everyone where they need to go, and taking care of everything else that comes with being a mother, there may be days when your body is simply exhausted and sore.
When it's practical, give yourself permission to slow down and let your body rest. I realize that's a lot easier said than done when you're in the middle of the chaos of raising a family. And for what it's worth, I have a tremendous respect for what you moms do every day and the work you're putting into raising the next generation. Thank you!
Stay Hydrated
Hydration is always important, but it's especially worth paying attention to during pregnancy.
Water supports virtually everything your body is doing, and your hydration needs can change depending on your activity level, climate, how much you're sweating, and the demands being placed on your body.
Keep water accessible throughout the day and drink regularly rather than waiting until you're extremely thirsty.
And remember, hydration isn't just about water. Electrolytes can also play an important role.
If you'd like to go deeper into what I recommend, read Hydration Isn't Just About Water: Here's What Most People Miss →
Pay Attention to Your Alignment
As your pregnancy progresses, your body has to continually adapt to a changing center of gravity and the additional demands being placed on your muscles and joints.
It's natural for the way you stand, sit, walk, and move to change along with it.
That doesn't mean you need to spend your pregnancy obsessing over “perfect posture.” Good alignment is about much more than trying to hold yourself in a perfectly symmetrical position.
Pay attention to positions that consistently aggravate your back. Change positions throughout the day, move around when you can, and avoid spending long periods forcing yourself into one supposedly “perfect” posture.
If you'd like a deeper explanation of how alignment, mobility, strength, and stability all work together, read What Is Body Alignment—and Why Does It Matter? →
Lift Smarter
As your pregnancy progresses, lifting can place additional demands on your back. When you do need to lift something, keep it close to your body, use your legs, and avoid awkward twisting whenever possible.
And don't be afraid to ask for help with heavier or more awkward objects.
Of course, the smartest lifting technique during pregnancy may simply be making your husband do it.
Have him pick up the heavy stuff. Pick up the light stuff. Pick up the whole house while he's at it. Do the dishes. Do the laundry. Rub your feet... 😁
Find a Better Sleeping Position
As your pregnancy progresses, finding a comfortable sleeping position can become increasingly difficult.
Side sleeping is commonly recommended later in pregnancy, and it's also a position where you can use pillows to provide a tremendous amount of support. If you have questions about the safest sleeping position for your particular pregnancy, that's something to discuss with your doctor, midwife, or other pregnancy healthcare provider.
From a comfort and body-support standpoint, placing support between your legs and around your body can help take some of the stress off your hips, pelvis, and low back.
This is where a full-body pregnancy pillow can be extremely helpful.
A good pregnancy pillow can support your belly and legs while helping you maintain a more comfortable position throughout the night. And honestly, as a guy, I've seriously considered getting one myself. They give you support pretty much everywhere you turn. They're a great concept for comfortable sleeping whether you're pregnant or not—but they're especially useful when your body is adapting throughout pregnancy.
Here's an example of the type of pregnancy pillow I'm talking about →
I'm sharing this particular one because it's a popular option and gives you a good idea of what I mean. But pillows are extremely individual. Just because one pillow works great for thousands of other women doesn't necessarily mean it will be the perfect pillow for you.
If you try one and don't love it, don't assume pregnancy pillows aren't for you. You may simply need a different shape, thickness, or level of support.
Try Ice or Heat
Ice and heat can both be useful when your back is bothering you, depending on what you're feeling and how your body responds.
Cold can be helpful when an area feels irritated or sore, while heat can often feel good when you're dealing more with muscular tension or stiffness.
Whichever you use, protect your skin with a barrier and pay attention to how your body responds.
I've gone much deeper into when I recommend each in Ice vs. Heat for Pain, Inflammation and Soreness →
What If Your Back Was Already Hurting Before Pregnancy?
If you were already dealing with back pain before becoming pregnant, I wouldn't recommend simply waiting to see how it goes.
Pregnancy is going to continue changing the demands placed on your body. As your baby grows, your center of gravity changes and your body continues adapting.
If there's already a restriction or compensation pattern contributing to your back pain, those additional changes may make an existing problem much more noticeable.
In this case, I recommend addressing the problem with Myopractic care sooner than later, rather than allowing something that was already bothering you likely become more difficult to manage as your pregnancy progresses.
On the other hand, if your back pain began during pregnancy, it may be more directly related to the changes your body is currently adapting to. In my experience, those situations can often respond very quickly to Myopractic care as we improve the way the pelvis and the rest of the body are moving.
Either way, you can receive Myopractic care throughout your pregnancy, even when you're full term. Just make sure you let your Myopractor know that you're pregnant so the session can be adapted appropriately for your stage of pregnancy.
And if your doctor, midwife, or other healthcare professional has given you specific restrictions or advised you to avoid certain activities or treatments (including bodywork like Myopractic), those recommendations should always be followed.
Learn more about how Myopractic works →
How Often Should You Come In For Myopractic Care During Pregnancy?
There's no single schedule that's right for every pregnancy, but here's the general framework I recommend.
If you're experiencing back pain or other musculoskeletal discomfort: I generally recommend weekly sessions while the symptoms persist. Once you're feeling good and able to comfortably make it through the week, we begin spacing things out.
If you're feeling good: About once a month can be a great way to support your body as it continues adapting throughout pregnancy.
During the final month: I generally recommend returning to weekly sessions as your body goes through some of its biggest changes in preparation for delivery.
This isn't a rigid treatment plan. If you're doing great, we'll adapt accordingly. If something changes or symptoms return, we can increase the frequency again if needed.
This schedule should follow what your body actually needs.
Know When to Contact Your Healthcare Provider
Most of what we've been talking about here is everyday back pain—the type of soreness, tension, and discomfort that can come along with the physical demands and adaptations of pregnancy.
But not every instance of back pain during pregnancy should automatically be treated as a musculoskeletal problem.
If you're experiencing severe or unusual pain, or back pain accompanied by symptoms such as bleeding, fever, contractions, urinary symptoms, new weakness or numbness, or anything else that concerns you, contact your doctor, midwife, or other pregnancy healthcare provider.
And even without those symptoms, if something simply doesn't feel right to you, listen to that. You know your body better than anyone else.
A Final Thought
Pregnancy asks your body to do something pretty incredible.
Your body is continually adapting as your baby grows, your center of gravity changes, and the physical demands placed on your muscles, joints, and pelvis continue to evolve.
Some back discomfort may come along with those changes, but that doesn't mean your only option is to suffer through it until your baby arrives.
Keep moving when your body allows it. Stay hydrated. Pay attention to how you're sitting, standing, lifting, and sleeping. Give yourself opportunities to rest when you need them. And above all, listen to your body.
If those things aren't enough and your back continues bothering you, getting some hands-on help may be exactly what your body needs.
The goal isn't to make pregnancy physically perfect.
It's to help your body continue moving, adapting, and feeling as good as possible through every stage of the journey.
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What Is Myopractic?
Myopractic is a whole-body approach to helping restore healthy movement. Rather than focusing only on where you feel the problem, we look at how your body is moving as a whole.
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