How To Reduce Back Pain During Pregnancy? – Useful Information

Back pain is quite common in pregnancy, but sometimes it becomes severe if you don’t take care of it. During pregnancy, one should be very careful as you have to look for your health as well as your baby. Whatever you do while pregnant, is for the good health of your baby. If you are experiencing back pain, then you came to the right place as in this article, I am going to discuss how to reduce back pain during pregnancy and what measures you need to do in order to get rid of back pain.

The main cause of back pain during pregnancy is the change of center of gravity as you are gaining weight. Take a look at the tips on how to reduce back pain during pregnancy

Correct Posture

The good and right posture is one of the important things you need to be careful about. Due to the growth of your baby, the center of gravity shifts forward that makes you lose the balance. To prevent falling, you need to maintain a correct posture. To maintain the balance, you lean back that initiates the back pain. The best way to get rid of the back pain is to follow correct posture that includes standing tall and straight with chest high, never lock your knees, the shoulders should be back.  When you are sitting, choose a comfortable chair with back support or you can also place a small pregnancy pillow behind the lower back.

Sleep Comfortably

The sleeping posture can also be a cause of back pain. The way you lie on your bed definitely put some strain on the spine. Sleep on your side with your knees bent. To avoid back pain, women prefer to use a pregnancy pillow to get better support. To minimize the lower back strain, a pregnancy pillow should be placed between the legs. For back support, place it behind your back. You can also place a pregnancy pillow under your abdomen as it can easily support the weight of your uterus.


Another tip on how to reduce back pain during pregnancy is physical activities. With the permission of your doctor, you can do a little exercise that makes your back stronger. You can do water exercise, walking, and stretches. Yoga is also helpful during pregnancy.

Hot And Cold

Hot and cold therapy is one of the effective tips to reduce back pain during pregnancy. For acute pain, it is suggested to wrap the ice pack in the towel and apply it for 15 minutes. It reduces the pain and swelling. After this phase, use the heat as it has the ability to minimize the lingering aches and improve circulation. Heat promotes healing and it should be applied to the painful area for around 15 minutes.


How to reduce back pain during pregnancy has been discussed in this article. Back pain is from mild to severe, and treating it on time is essential. In order to reduce back pain, you need to follow the correct tips.