Thanks to people’s lifestyles in modern days, back pain has become very common, especially among the youth. This health issue is also prominent among pregnant women. 

According to Insider, back pain is very common during pregnancy. In fact, around 50-80 percent of pregnant women, at some point in their pregnancy, have to deal with mild to severe back pain. 

That being said, dealing with back pain during pregnancy is possible and, with the right guidance, very easy. Keep reading to find out how you can deal with back pain when you’re pregnant. 

#1 Mindful Posture

As your baby grows, your uterus also expands. According to the American Congress of Obstetricians and Gynecologists, the spine undergoes changes in order to accommodate the increasing load. To counteract the strain on the lower back, it becomes crucial to maintain a mindful posture.

Start by being conscious of your standing and sitting positions. When standing, distribute your weight evenly on both feet, keeping them shoulder-width apart. Avoid locking your knees, and, if possible, consider wearing supportive shoes to provide extra comfort for your back.

When sitting, opt for chairs with proper back support. Place a small cushion or a rolled-up towel behind your lower back to maintain its natural curve. Avoid crossing your legs, as this can exacerbate back pain. Instead, sit with your feet flat on the ground and your knees at hip level. 

Taking breaks to stand up, stretch, and walk around can also prevent stiffness and discomfort.

#2 Gentle Exercise

Contrary to the misconception that rest is the solution to back pain during pregnancy, incorporating gentle exercises into your routine can work wonders. Engaging in activities like prenatal yoga, swimming, or walking helps strengthen the core muscles, improve flexibility, and promote overall well-being.

According to WebMD, prenatal yoga, in particular, focuses on poses that alleviate back pain and enhance posture. The gentle stretches and controlled movements can reduce muscle tension and improve circulation, contributing to a healthier back. 

Swimming provides buoyancy, relieving the pressure on the spine. Walking is a low-impact exercise that promotes cardiovascular health without straining the back muscles.

Before starting any exercise routine, consult with your healthcare provider to ensure that the chosen activities are safe for your specific pregnancy.

#3 Supportive Sleep Environment

Sleep becomes a precious commodity during pregnancy, and finding a comfortable sleeping position can be a challenge. However, investing in a supportive sleep environment can significantly alleviate back pain and improve the quality of your rest.

Consider using a pregnancy pillow to provide extra support to your growing belly and relieve pressure on the lower back. Experiment with different sleeping positions, like sleeping on your side with a pillow between your legs, to find the one that suits you best. Also, don’t forget to choose a mattress that offers adequate support for your spine.

#4 Warm Compresses and Cold Packs

For immediate relief from back pain, alternating between warm compresses and cold packs can be highly effective. A warm compress helps relax muscles and improve blood circulation, while a cold pack can reduce inflammation and numb the affected area.

Apply a warm compress or a heating pad to the lower back for 15-20 minutes, allowing the heat to penetrate the muscles. Follow this with a cold pack wrapped in a thin cloth for another 10-15 minutes. This contrast therapy can be repeated several times a day, providing soothing relief to the aching back.

However, it’s crucial to be cautious with the temperature of the compresses to avoid burns or discomfort. Always use a cloth as a barrier between the compress or pack and your skin.

Cold packs and warm compresses are always better for immediate pain relief compared to pain medication, especially during pregnancy. According to TorHoerman Law, prenatal exposure to pain relief medications can lead to an increased risk of ADHD and autism spectrum disorder (ASD). Tylenol is one such pain medication that has been found to pose such health risks. That’s why the Tylenol lawsuits were filed. 

According to the Tylenol lawsuit, Tylenol usage by pregnant women has been linked to ASD and ADHD in their children. The lawsuits were filed to seek compensation for the sufferings these women and their children had to go through. The Tylenol ADHD lawsuit payout amounts could range between $50,000 and $300,000. 

Hence, to avoid the risk of such neurological disorders in your children, avoid using pain meds during pregnancy without consulting your healthcare provider.

#5 Consider Prenatal Massage

Performed by a certified massage therapist, prenatal massage in Edmonton can be a luxurious yet effective way to manage back pain. The therapist will use techniques that are safe during pregnancy, focusing on areas that commonly experience tension and discomfort.

Massage helps improve blood circulation, reduce muscle tension, and promote relaxation. It can also alleviate stress and anxiety, contributing to an overall sense of well-being during pregnancy. 

However, it’s vital to communicate openly with the massage therapist about your specific concerns and ensure that they are trained in prenatal massage techniques.


Pregnancy, on its own, can get very exhausting at times. Dealing with back pain on top of that only adds to the burden. Hence, keep these tips in mind if you’re struggling with back pain during pregnancy. Remember, if you can stick to these tips, you won’t have to make do with back pain while you’re pregnant.