How to Relieve Back Pain During Pregnancy

Pregnant woman relieves back pain by sitting on birth ball

Back pain during pregnancy is real. The spine changes a lot during pregnancy. As does your posture and the way you distribute your weight. As pregnancy progresses, the lumbar curve increases, and compensation occurs by shifting posture, pelvic position, and rib cage trajectory. This shift, along with the added weight from the baby may increase discomfort.

Here are a few ways to relieve back pain during pregnancy

Perform Exercises to Strengthen the Glutes

Glute exercises and keeping the lower body and backside strong during and after pregnancy can be a game-changer. The glutes have many functions. They help stabilize the pelvis, internal and external rotation, and some extension at the knee.  Matching the changes of the pelvis with strengthening the muscles surrounding it is a good idea.

Sit on a Birth Ball or Boppy Pillow

Back pain tends to be most noticeable after sitting for a long period. Standing, walking around, or sitting on support items that help shift the pelvic position can help alleviate pain.

Sitting on a birth ball allows the pelvis to open up relieving perineum and pelvic floor pressure. A Boppy pillow may also be used to reposition your pelvis. Pillow or not, shift your body often when sitting for long periods of time.

Back pain during pregnancy is common, but that doesn’t mean it can’t be addressed. Standing and walking, shifting positions while sitting, and strength training can all help.

For pregnancy-safe strength training and stretches to help you have a more comfortable third trimester, check out my 8-week program in the Virtual Pregnancy Services Guide.

Responses

    1. Hi Kandi! Is this consistent back pain you’re having? Where is it located exactly? Worse at any particular time of the day?