How to Relieve Back Pain During Pregnancy

Back pain is quite a natural during pregnancy because of the change in hormonal distribution, body weight and body balance. The changed body posture during pregnancy also causes back pain but there is nothing to be worried about as you can get rid of your back pain by doing some simple exercises and also by following some simple things. Many females get their back pain aggravated during pregnancy because they do not know what to do when they get back pain. However, take guidance from this post if you want to learn how to relieve back pain during pregnancy.


  • 1

    First of all, you should stop wearing high-heeled shoes during pregnancy which always cause back pain. Always use low-heeled shoes which will keep your body balance by transferring your body weight on your foot in a balanced way.

  • 2

    Low-heeled shoes also provide a desired support that reduces strain you your back bone of spine and thus helps in relieving the back pain during pregnancy.

  • 3

    If you are doing household work during pregnancy then try to place your one foot on a small or low stool which will help you to keep your back in a neutral and balanced position and will help you to avoid or relieve the back pain.

  • 4

    Putting a foot on the stool while standing for longer period of time helps in tilting the pelvis forward and keeps the back in balanced position. So, do not forget to take the support of a low stool.

  • 5

    Lie flat on the floor with your knees bent upwards. Now you should slowly push your lower back and pelvis towards the surface and keep this position for almost 2 seconds. Repeat the exercise for 8-10 times and do 2-3 raps.

  • 6

    After that, you need to lie by keeping one side on the floor and your face and chest should be straight towards the wall. Now lift your upper leg as much as you can and then lower it to natural position. Repeat it 6-8 times and do 2-3 raps which will give strength to your buttock and will also help in relieving back pain.

  • 7

    While sleeping, you need to keep a pillow between both of your legs which will also help in relieving pain in your lower back.

  • 8

    You can also take help from the maternity support belt which will support your back and will help in relieving the back pain in an effective way.

  • 9

    You should also use heat packs and ice bags alternatively for 8-12 minutes which will help you in reducing swelling and muscle strain in your back.

Leave a Reply

Your email address will not be published. Required fields are marked *

× 4 = twelve