Back Pain

According to, eight out of ten Americans experience back pain at least once in their lives. This health problem, therefore, is a serious one and shouldn’t be taken lightly. The situation gets more concerning when you have to deal with back pain during pregnancy.

As per the UK NHS, back pain is very common during pregnancy, especially in the early stages of pregnancy. When pregnant, your body’s ligaments become softer and stretch so that you’re prepared for labor. This puts a strain on lower back and pelvis joints, which in turn, can lead to back pain.

Although it’s natural to get back pain during pregnancy, there’s no reason for you to simply tolerate it. Instead, let us tell you how you can deal with your back pain in the best ways possible.

Practice Good Posture

Maintaining good posture is crucial for minimizing back pain during pregnancy. As the baby grows, your body’s center of gravity tends to shift forward. This, in turn, can strain your back muscles and ligaments.

To reduce the pressure on the spine, it’s important to stand and sit up straight, keeping the shoulders relaxed, and the chest lifted. While standing, try distributing the body weight evenly on both feet. When sitting, always use a chair that provides good lumbar support. A cushion can be used to support your lower back as well.

Engage in Regular Exercise

Exercising regularly during your pregnancy can help you strengthen your back muscles. That, in turn, will help you alleviate back pain. The physical activity you engage in need not be too intense. Instead, you should opt for low-impact activities like walking, swimming, and prenatal yoga. These exercises improve posture, increase flexibility, and promote overall muscle strength.

Before beginning any fitness programme, check with your healthcare professional to be sure it is secure for you and your unborn child. A qualified prenatal fitness instructor can guide you in selecting appropriate exercises and modifying them as your pregnancy progresses. Remember to listen to your body and avoid overexertion.

Regular exercising can also work as a substitute for pain relief meds like Tylenol, which, according to TorHoerman Law, has been found to increase ASD and ADHD risks in children when consumed during pregnancy. This is what led to the Tylenol autism lawsuit. As per these lawsuits, Tylenol has caused ASD, ADHD, and other neurodevelopmental disorders in children of women who took the drug during their pregnancy.

The severity of this issue is such that the Tylenol autism lawsuit payout could be in the range of $50,000-$500,000. This lawsuit should act as a grave reminder that taking pain meds during pregnancy might not always be a good idea. Thus, exercising, as an alternative for reducing your back pain, is the safer option here. It might not provide instant relief, but at least it won’t put your child in any sort of health risk.

Utilize Proper Body Mechanics

Proper body mechanics can make a significant difference in managing back pain during pregnancy. When lifting objects or older children, it’s important to squat down, bend at the knees, and keep the back straight. Avoid bending at the waist, as this can strain the back muscles.

If possible, ask for help with heavy lifting or carrying. By employing proper body mechanics, you can protect your back and minimize discomfort.

Seek Physical Therapy

If back pain during pregnancy becomes persistent or severe, it may be beneficial to seek the help of a physical therapist. A trained professional can provide specialized exercises and techniques to relieve back pain.

Physical therapy may involve stretching exercises, manual therapy, gentle massage, and the use of heat or cold therapy. Consider consulting a professional physical therapist in this regard. Working with a physical therapist will also allow you to address the underlying causes of back pain and develop a proper treatment plan.

Use Supportive Accessories

There are various supportive accessories that can provide relief and reduce back pain during pregnancy. Maternity belts or support bands are designed to support the abdomen and help distribute the weight of the baby more evenly, relieving strain on the back. These accessories can be especially helpful during physical activity or when standing for prolonged periods.

Additionally, consider using a pregnancy pillow while sleeping. They can provide proper support for the spine, hips, and abdomen, promoting better alignment and reducing back pain.

Final Thoughts

Apart from the natural process we’ve talked about at the start of this article, back pain during pregnancy can happen for many other reasons, according to WebMD. These reasons include weight gain, posture change, stress, hormone change, etc.

However, if you can stick to the tips discussed above, dealing with back pain during pregnancy won’t feel that difficult. The pain might still be there, but it will be reduced to a great extent if you can follow our advice wholeheartedly.