Back Pain Solutions for Pregnancy

Back pain is all to common in pregnancy.  Even as early as the first trimester, back pain can rear its ugly head and put pregnant women on edge. 

Here are a few of the best solutions for back pain that we share with our clients.

Cat/Cow Yoga Pose

This simple set of movements can be done on your own in the comfort of your living room or even in your bed if the floor is too hard on your knees.  It involves slow, measured breathing and smooth movements in and out of the cat pose and the cow pose.  As long as your provider has cleared you for exercise, it can safely be done daily.  

Pregnancy Support Belt

There a few different ways you can support your pregnant belly as it grows.  Your provider should be able to prescribe a pregnancy support belt that you can get through your insurance company.  You can also utilize any of the over the counter options that you can find at big box stores.  Something as simple as a lumbar support belt can also do the trick.  

You can also use a woven scarf, wrap, or other long woven piece of fabric that is wide enough to cover you belly from ribs to hips.  There are many different ways to wrap your belly for support, and we can meet with you in person to help find the way that feels most comfortable for you and provides the most relief.

Good Posture and Proper Lifting Techniques

These are especially important for pregnant parents with children at home.  Picking up your older child may not be an option, but when you must do it be sure to utilize proper form.  This goes for any movement that involves bending down or picking up any object, no matter how light it is.  Squat down with your torso upright and back straight, and lift by straightening your knees.  Do not twist your body while doing this.  Good posture is also helpful.  You may feel drawn toward the soft, fluffy couch with a zillion pillows and a cocooning effect on your body, but some women find that sitting in a soft but very firm chair actually helps with their back pain.  Experiment with it and find what works best for you.

Get New Shoes

Sometimes this can be the key to alleviating back pain altogether.  Make sure you go to a shoe store that has many different types of shoes available.  If heels are your standard go-to for work, consider switching it up to a professional flat-heeled shoe.  If you are able to wear athletic shoes most of the day, consider changing up the support.  Sometimes women find a more supportive sole makes a huge difference.  Others find that switching to minimalist heels are the ticket.  Find a store with knowledgeable sales persons who will let you try various styles and levels of support and take your time trying them on and walking around.  

Get in a Warm Bath

I know that for many pregnant women, a warm bath is a daily ritual.  If it isn't for you, consider using the hot water to relax your over worked back muscles and give them a break.  Talk to your provider about OTC icy hot muscle relief creams.  


Remember that everyone's bodies are different, and none of these are going to work for everyone.  Try them all until you find the best or or best combination of things that works to help with your sore back.