Natural Ways to Prevent and Help with Backaches during Pregnancy

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Backaches during Pregnancy

Backaches are very common during the last few months of pregnancy. Not only does your growing belly put pressure on your back muscles, but pregnancy hormones cause ligaments and joints to loosen–causing more discomfort. Pregnant women need to avoid asprin and ibprofen. While they can take Tylenol, it needs to be taken in moderation.

There are many kinds of back pain. While most during pregnancy is in the lower back, many pregnant women have to deal with sciatica pain which is a burning pressure that radiates from the lower back down the buttocks and into the thighs. For more information about dealing with sciatica pain during pregnancy, click here.

Prevent Backaches

While most women will get a backache during pregnancy there some things you can do to prevent one from even starting.

  • Gain the proper amount of weight to keep pressure off the ligaments and joints in your back. Speak to your care provider about proper weight gain during pregnancy.
  • Avoid high heels after your first trimester. High heels cause the back arch which can cause backaches.
  • Bend at the knees to lift objects.
  • Avoid standing for long periods If you have no choice about how much you stand, try standing with one foot on a low stool. Switch feet every so often.
  • Alleviate stress. Stress is a huge culprit of backaches, with or without pregnancy. Talk to your partner or care provider about stress release options.

Try Heat

Heat is probably one of the best ways to relieve backache during pregnancy. A warm bath or a warm shower can ease tense muscles. If possible, take a chair (sit backwards in it) or a birthing ball into the shower with you so you can aim the water at the exact spot that hurts and sit down at the same time. However, you should make sure you take warm, not hot showers. Raising the body temperature too high can harm the baby.

Heating pads set on a low setting are usually safe as well, with the approval of your care provider.

Take a Pregnancy Yoga Class

Pregnancy yoga stretches and strengthens muscles which for many women alleviates backaches. It also may help prevent backaches from even starting. In addition, pregnancy or prenatal yoga prepares your body for labor and birth. Speak to your gym or your care provider for a recommendation to a pregnancy yoga class.

Sit on a Ball

Sitting on a birthing or exercise ball during pregnancy can help with backaches too. Sitting on a birthing ball takes pressure off the lower back muscles. It also aligns the torso forcing users to sit up straighter. If you’re having back problems during your pregnancy, consider making the birthing ball your primary chair both at work and at home.

Get a Pregnancy Massage

A simple massage every two weeks may help to prevent or alleviate backaches during pregnancy. Most massage therapists are trained to give massages to pregnant women and many have special tables built for a pregnant woman’s belly.

Always let your masseuse know you’re pregnant before you beginning a pregnancy massage as some massage/essential oils should not be used on pregnant women and some massage techniques can actually trigger labor.

Do a Pelvic Tilt

A pelvic tilt helps with spine alignment. It also helps to strengthen abdominal muscles and is very helpful if you have back labor during birth. To do a pelvic tilt, get into a hands and knees position. Keep your back straight and don’t let it sag or arch. Take a deep breath, tuck your head under and tighten your abdominal muscles. If you’ve lost your abdominal muscles, try tucking your buttocks inward while tightening your stomach muscles. If you do this exercise correctly, your upper back should round.

Use a Full-Body Pillow

A full body pillow is a super long pillow that pregnant women can use to support their back, place between their legs to keep their hips in alignment and even support their belly, all at the same time. This support can help prevent backaches from starting when you’re asleep.

Wear a Maternity Support Belt

A maternity support belt goes around the middle to support a pregnant belly. With proper use, many women find the support belt takes away all backache. Talk to your care provider about which brand they recommend you use.


The information in this article should not be considered medical advice. The information in this article is not meant to treat, diagnose, prescribe or cure any ailment. Always check with your physician before taking any products or following any advice you have read on Always consult your doctor before you start, stop or change anything that has been previously prescribed. Certain herbs and holistic remedies are unsuitable to take if you are pregnant or nursing and must always be cleared by your doctor before use.

This post is part of the series: Natural Cures for Pregnancy Discomforts

While pregnancy is a joyous time, it also can be a time of headaches, morning sickness, sciatic pain and other common discomforts. Luckily, there are many natural cures that you can use to ease these discomforts and that won’t involve chemicals that may injure your baby.

  1. Natural Remedies for Heartburn During Pregnancy
  2. Natural Ways to Help with Backaches during Pregnancy
  3. Natural Ways to Deal with Hemorrhoids During Pregnancy
  4. Natural Ways to Help with Swollen Ankles During Pregnancy
  5. 5 Easy Ways to Deal with Sciatica Pain During Pregnancy