How to Relieve Back Pain While Pregnant

Simple Steps You Can Take to Relieve Back Pain, Naturally.

Holistic treatments have become increasingly popular among pregnant women seeking relief from back pain and other discomforts. Unlike traditional medical interventions, which often involve medications that may come with side effects, holistic approaches provide natural and effective alternatives that align with the body’s natural processes.

These treatments not only address pain but also enhance overall well-being, making them an appealing option for expectant mothers who want to minimize risks to themselves and their baby.

In this article, we’ll explore;

• Common Causes of Pain During Pregnancy
• Stretches For Relief
• Exercises For Rehab
• Nutrition For Recovery
• Therapies For Professional Treatment

Remember, blogs like this are meant to be educational and informative, not medical advice. If you are pregnant experiencing symptoms or simply looking to make changes to your health, speak to a healthcare professional first.

The Most Common Conditions During Pregnancy

Remember: what affects you, affects the baby. A mild ache may be an inconvenience to you, but if it diminishes your sleep, increases your stress or inflames your body, the baby feels it too. You may have heard pregnancy can be an uncomfortable experience, but it doesn’t have to be. 

1. Back Pain

Back pain is one of the most frequent complaints during pregnancy, often due to the extra weight of the baby, changes in posture, and loosening of ligaments caused by hormonal shifts.

The lower back bears the brunt of this strain, but upper back pain is also common, especially as the chest expands and posture shifts.

2. Round Ligament Pain

The round ligaments support the uterus as it grows. As these ligaments stretch, many women experience sharp or dull pain in the lower abdomen, groin, or hip areas, particularly during sudden movements or changes in position.

While round ligament pain is normal, it can be uncomfortable and interfere with daily activities.

3. Breech Position

A baby in a breech position—where the head is up and the feet or buttocks are downward—can cause additional physical strain on the mother. This positioning often leads to pelvic discomfort and may increase pressure on the spine and lower body.

While breech positioning is typically addressed closer to delivery, it’s a condition that can cause concern throughout pregnancy.

4. Vertigo and Headaches

Shoulder and neck tension, often caused by poor posture and the additional strain of pregnancy, can lead to vertigo (dizziness) and tension headaches. Hormonal changes and disrupted sleep patterns may also exacerbate these symptoms, making them a common yet frustrating complaint.

5. Swelling and Aches in Hands or Feet

Swelling in the hands, feet, and ankles is another common issue, particularly in the later stages of pregnancy. This swelling, or edema, occurs as the body retains more fluid and circulation slows due to the weight of the baby and changes in blood flow. In some cases, swelling can lead to tingling, numbness, or aching sensations, especially in the hands or wrists (e.g., pregnancy-induced carpal tunnel syndrome).

While these conditions and complaints are common during pregnancy, they don’t have to be endured without relief. In the next section, we’ll explore the best stretches, exercises, and supplements to help manage these discomforts and support your body during pregnancy.

Best Stretches During Pregnancy

Stretching is a self-therapeutic way to relieve common pregnancy discomforts, improve flexibility, and prepare your body for labor. Gentle, targeted stretches can help ease tension in tight muscles, reduce back pain, and improve circulation. Here are some of the best stretches for pregnant women to include in their routine:

What To Focus On

Most people find stretching to be boring and tedious - but before you zone out to a podcast or counting backwards from ten til you stretch is done - consider this: The mind body connection is incredibly powerful.

If you focus on releasing tension in the individual muscle that you are stretching you will find this to not only be more effective, it will actually have a therapeutic effect.

 1. Cat-Cow Stretch

Why it helps:

This stretch improves flexibility in the spine, alleviates lower back pain, and reduces tension in the shoulders.

How to do it:

1. Start on your hands and knees in a tabletop position, with your wrists under your shoulders and your knees under your hips.
2. Inhale as you arch your back, dropping your belly toward the floor and lifting your head and tailbone (Cow Pose).
3. Exhale as you round your back, tucking your chin to your chest and drawing your tailbone toward your knees (Cat Pose).
4. Repeat 8–10 times, moving slowly and gently.

Pro tip: Avoid forcing your range of motion—this is a mobility movement rather than a stretch - move within a comfortable stretch.

2. Forward Bend for Hamstrings

Why it helps:

Stretches the hamstrings, which can become tight during pregnancy and contribute to lower back discomfort.

How to do it:

Option A - Standing Stand in front of a bench, bed or chair. 

1. Place your heel on the furniture (hold on to something if balance is a concern)
2. Without bending your back, lean forward as if you want your chest to touch your shin.
3.  Hold for 30 seconds and repeat on the opposite side.

Option B - Seated Sit on the floor with your legs extended straight in front of you.

1. Gently hinge forward from your hips, reaching for your toes or as far as comfortable.
2. Hold for 20–30 seconds and return to sitting.
3. Repeat 2–3 times.

Pro tip: Use a strap or towel looped around your feet if you can’t reach your toes.

3. Hip Flexor Stretch

Why it helps:

Relieves tension in the hip flexors, which often become tight due to the growing belly and changes in posture.

How to do it:

1. Begin in a kneeling lunge position next to a bench or bed with your left knee bent to 90 degrees and your right foot behind you, supporting your body.
2. Shift your weight forward slightly until you feel a stretch in the front of your right hip.
3. Now take your back leg and rest it on the edge of the bench/bed while your front foot remains in contact with the ground. 
4. Hold for 20–30 seconds, then switch sides.

Pro tip: Keep your core engaged to prevent arching your lower back.

4. Butterfly Stretch for the Inner Thighs

Why it helps:

Opens up the hips and stretches the inner thighs, promoting better flexibility and comfort during pregnancy.

How to do it:

1. Sit on the floor with the soles of your feet together, allowing your knees to fall outward.
2. Hold your feet with your hands and sit up tall, lengthening your spine.
3. Gently press your knees toward the floor using your elbows (if comfortable).

Hold for 20–30 seconds.

Pro tip: Sit on a cushion or yoga block if you feel strain in your hips or lower back.

5. Quadriceps Stretch

Why it helps:

Eases lower back and hip tension.

How to do it:

1. Standing up - hold on to something sturdy.
2. Raise one leg off the floor by bending the knee. 
3. Hold the ankle of the elevated leg and keep your back straight.
4. Switch sides and repeat 30 seconds per side.

Pro tip: Move slowly and allow this muscle to release. 

6. Calf Stretch

Why it helps:

Stretches the gastrocnemius (calf) - a muscle working double time as body weight increases. 

How to do it:

1. Stand with the middle of your food on a yoga block or similar.
2. While keeping your knee straight lean into the stretch
3. You should feel a gentle pull in the calf. 
4. Hold for 30 seconds, then switch sides.
5. Pro tip: Use a wall or sturdy surface for balance if needed.

7.  Wrist Extensor Stretch

Why it helps:

Stretches the forearm - This is particularly good if you develop swelling or pain in the wrist and hands. 

How to do it:

Option 1

1. Pull the hand or fingers away from the palm till you feel a slight stretch in the forearm. 
2. Hold for 30 seconds, then switch sides.

Option 2

1. Place you palm flat against the wall. 
2. Lean away slightly
3. Hold for 30 seconds. 

Pro tip: Do this periodically throughout the day. 

Stretching regularly can improve your comfort and mobility throughout pregnancy. Always listen to your body and avoid overstretching. In the next section, we’ll discuss the best exercises and supplements to support a healthy and pain-free pregnancy.

Best Exercises During Pregnancy

Staying active during pregnancy is one of the best ways to support your physical and emotional well-being. Regular exercise improves circulation, reduces swelling, increases oxygenation for both you and your baby, and helps manage common pregnancy discomforts. However, it’s important to approach exercise during pregnancy with caution: a general rule is to avoid increasing the intensity of your current routine or introducing new exercises you weren’t doing before pregnancy. Instead, focus on gentle, low-impact activities that prioritize movement and safety.

Remember: Blood pressure concerns are one of many potential complications during pregnancy, so discuss these with you doctor before starting any exercise routine. Here are the best types of exercises for pregnancy:

1. Cardiovascular Exercises

Cardiovascular activities are excellent for improving blood flow, reducing swelling, and enhancing oxygenation. These low-impact exercises are safe for most pregnant women and provide numerous benefits for heart health and overall circulation. 

Recommended activities:

Walking: A simple and effective way to stay active. Walking improves circulation, strengthens your lower body, and is gentle on your joints. Walking is a surprisingly effective form of cardiovascular training that can be equally beneficial for mental health. 

Stationary Biking: Riding a stationary bike is a safe alternative to outdoor biking, providing a great cardiovascular workout while reducing the risk of falls. Some women find that a recumbent bike (one with a larger seat and back support) is more comfortable during pregnancy. 

Swimming: One of the best exercises during pregnancy, swimming relieves pressure on your joints, supports your growing belly, and helps reduce swelling and back pain.

Pro tip: Aim for 20–30 minutes of moderate cardiovascular exercise most days of the week, but always listen to your body and stop if you feel discomfort or dizziness.

2. Prenatal Resistance Training

 

Strengthening key muscle groups helps prepare your body for the demands of pregnancy and labor while reducing strain on your back and joints. Focus on low-weight, high-repetition exercises that target the core, legs, and upper body.

Here are some of the best resistance exercises when done properly:

Bodyweight Squats:

Strengthen your glutes and legs, which support your growing belly and reduce lower back strain.

Remember: you do not and probably will not be able to go into a deep squat the way you are used to, listen to your body when doing this exercise. 

Modified Planks

Build core strength safely by holding a plank position on your knees instead of your toes.

Wall Push-Ups

Strengthen your chest and arms without placing undue pressure on your abdomen.

Pro tip: Avoid heavy lifting and exercises that require lying flat on your back after the first trimester, as this can reduce blood flow to the uterus.

3. Prenatal Yoga and Pilates

Yoga and Pilates are ideal for improving flexibility, reducing tension, and strengthening the muscles you’ll rely on during labor and delivery. Many classes are specifically designed for pregnancy, incorporating poses and movements that are safe and supportive.

Benefits include:Enhanced flexibility and posture.Relief from back pain and tight hips.Improved relaxation and stress management through focused breathing.

Pro tip: Always choose prenatal-specific classes or instructors who are trained in pregnancy modifications.

4. Pelvic Floor Exercises (Kegels)

Strengthening your pelvic floor muscles is crucial during pregnancy and postpartum recovery. These exercises help prevent issues like urinary incontinence and support your core during labor.

How to do it:

1. Contract your pelvic floor muscles as if you’re stopping the flow of urine.
2. Hold the contraction for 5–10 seconds, then release.
3. Repeat 10–15 times, 2–3 times per day.

Pro tip: Avoid overdoing Kegels—balance is key for muscle strength and flexibility.

Guidelines for Exercising During Pregnancy

Listen to Your Body: Always prioritize comfort and avoid pushing yourself too hard. This is not a time for personal records or extreme muscle growth, this is a time to support a healthy growing baby, so take it easy and treat it more like therapy. If you feel pain, dizziness, or shortness of breath, stop immediately and consult your healthcare provider.

Stay Hydrated: Drink plenty of water before, during, and after exercise to prevent dehydration.

Warm Up and Cool Down: Begin with light stretching or walking to prepare your body and finish with gentle stretches to relax your muscles.

Avoid High-Impact or Risky Activities: Skip exercises that involve jumping, twisting, or a high risk of falling, such as competitive sports or HIIT classes. 

By focusing on gentle, safe movements, you can stay active during pregnancy and enjoy the many benefits of exercise. In the next section, we’ll explore the best supplements to support your body and baby during this transformative time.

Best Therapies for Pregnancy

Pregnancy is a time of significant physical and emotional changes, and having the right support system in place can make all the difference. From medical care to specialized therapies, a combination of resources can help you navigate pregnancy more comfortably and confidently. Let’s explore some of the best therapies to support your health during this transformative time.

1. A Trustworthy and Accessible Medical Doctor

The cornerstone of any pregnancy care plan is having a reliable and communicative medical doctor (OB-GYN or midwife). Your doctor plays a vital role in monitoring your pregnancy, addressing complications, and providing guidance tailored to your unique needs.

Why it’s important:

• Ongoing Monitoring: Regular checkups ensure your baby is developing as expected and any concerns are addressed early.Accessible Communication: A good doctor is available to answer questions, explain medical decisions, and provide reassurance.

• Coordinated Care: Your doctor can refer you to specialists, such as prenatal chiropractors or physical therapists, if additional support is needed.

Choose a doctor or care provider who listens to your concerns and takes the time to explain your options. Feeling supported and informed is key to a positive pregnancy experience.

2. Prenatal Chiropractor:

Specialized Care for Moms-to-Be

Chiropractic care during pregnancy has gained widespread popularity for its ability to relieve pain, improve alignment, and support a smoother pregnancy.

Chiropractors trained in prenatal care use gentle techniques to address the unique physical changes that come with pregnancy. One of the most appealing aspects of chiropractic care during pregnancy is its holistic approach. Most mothers want as little drugs, surgery and unnatural interventions as possible and a chiropractor is the first place to start for a natural treatment.

 The Webster Technique

One of the most well-known chiropractic approaches for pregnant women is the Webster Technique. This method focuses on aligning the pelvis and reducing tension in the surrounding muscles and ligaments. By creating optimal balance in the pelvis, the Webster Technique can:

• Relieve Back and Pelvic Pain: Adjustments alleviate the pressure caused by the growing belly and shifting posture.

• Support Baby’s Positioning: Proper pelvic alignment encourages the baby to settle into an optimal position for delivery, reducing the likelihood of breech presentations.

• Improve Mobility: Gentle adjustments help maintain mobility and reduce stiffness, making everyday movements more comfortable.

How Common Is Chiropractic Care During Pregnancy?

Prenatal chiropractic care is becoming increasingly common as more pregnant women recognize its benefits. Studies show that approximately 50% of pregnant women experience back or pelvic pain, making chiropractic care a natural and effective solution. Many women report improvements in pain relief, posture, and overall comfort after receiving chiropractic adjustments during pregnancy.

Finding the Right Chiropractor:

When seeking chiropractic care during pregnancy, it’s crucial to choose a provider experienced in prenatal techniques, such as Webster Technique training. These professionals understand the unique needs of expectant mothers and use gentle, safe methods tailored to your stage of pregnancy.

By combining a supportive medical doctor with complementary therapies like prenatal chiropractic care, you can address common pregnancy discomforts and create a more positive experience for both you and your baby. In the next section, we’ll explore the best supplements to take during pregnancy to further support your health and well-being.

Supplementation and Diet During Pregnancy

A balanced diet and proper supplementation during pregnancy are essential for supporting both maternal health and the baby’s development. Nutrient needs increase during pregnancy, and while a healthy diet provides the foundation, supplements can fill in any gaps to ensure optimal health for both mother and baby. Let’s explore the key nutrients, supplements, and dietary practices for a healthy pregnancy.

Key Supplements for Pregnancy

Prenatal Vitamins

Prenatal vitamins are specifically formulated to provide essential nutrients needed during pregnancy. They include a combination of vitamins and minerals that support fetal growth and maternal health.

Important components of prenatal vitamins:

Folic Acid:

Critical for preventing neural tube defects in the baby.

Iron:

Supports increased blood volume and helps prevent anemia.

Calcium and Vitamin D

Essential for developing the baby’s bones and teeth.Additional Important nutrients that may already be in a good prenatal.

Omega-3 Fatty Acids (DHA and EPA)

Omega-3s are vital for the baby’s brain and eye development. While some prenatal vitamins include DHA, you may need a separate fish oil or algae-based supplement to meet the recommended intake.

Magnesium

Magnesium helps reduce muscle cramps, supports relaxation, and promotes healthy blood pressure. You can find magnesium in foods like leafy greens and nuts, but a supplement may be helpful if your intake is low.

Choline

Choline is important for brain development and helps prevent neural tube defects. Many prenatal vitamins lack sufficient choline, so consider a separate supplement.

Probiotics

Probiotics support gut health and may reduce the risk of gestational diabetes and constipation. Look for a high-quality probiotic tailored to pregnancy.

Dietary Practices for Pregnancy

A healthy pregnancy diet focuses on nutrient-dense, whole foods that provide essential vitamins, minerals, and energy.Prioritize Whole Foods

• Fruits and Vegetables: Rich in vitamins, antioxidants, and fiber, these should make up a significant portion of your meals.

• Lean Proteins: Include chicken, fish, beans, and eggs for the amino acids essential to fetal growth.Healthy Fats: Avocados, nuts, seeds, and olive oil provide the fats needed for brain and cell development.

Stay Hydrated

Proper hydration supports increased blood volume, reduces the risk of constipation, and helps with amniotic fluid production.Avoid Certain FoodsRaw or Undercooked Foods: Avoid sushi, raw eggs, and undercooked meat to reduce the risk of foodborne illnesses.

High-Mercury Fish

 Limit consumption of swordfish, shark, and mackerel, which contain high levels of mercury. Opt for low-mercury options like salmon or tilapia instead.

Processed Foods

Minimize foods high in sugar, sodium, and unhealthy fats, as these offer little nutritional value.

By combining a nutrient-rich diet with targeted supplements, you can provide your body and baby with everything they need for a healthy and happy pregnancy.