If you have experienced back pain during your pregnancy, you are not alone. 80% of all expectant mothers experience some form of it during the term of their pregnancy. Most women experience back pain towards the end of the second trimester which may persist even after delivery. Dealing with this pain can be tricky because doctors discourage the use of many drugs to prevent harming the baby. However, all is not lost. This article will shed light on some of the most effective and safe ways of overcoming it during pregnancy.

What causes back pain during pregnancy?

While many theories have been put forward on the main cause of back pain during pregnancy, the main thing that stands out is the additional weight that a woman has to bear. The body is not accustomed to the weight of the growing baby and most of that weight lies on the pelvic bone and the spine. This increased pressure and strain on these regions is one of the most probable causes of back pain.
Another reason is due to changes in posture that may happen to a woman during pregnancy. In a bid to find her ground, a woman may adopt a bad posture while walking or sitting. This may lead to bending of the back which ultimately results to pain.

How to deal with back pain problems

  1. Exercise is key

Seems like exercise is praised for almost anything good but the truth is that it works. Scientists have found that women who exercise up to 3 times a week for 3 months after the first-trimester experience less back pain. Exercise that involves heavy lifting is discouraged and low-impact exercises such as swimming and walking are highly encouraged. Swimming is especially useful because it gives the organs that support the body weight a break easing conditions such as varicose veins.

  1. Adopt a comfortable sleeping position

While it is difficult to sleep comfortably (or even find sleep) during pregnancy, it is important not to strain your back while you sleep. Unfortunately, most women adopt bad sleeping positions which put pressure on the hip and back areas. The results are that they wake up feeling tired and eventually get pain. A pregnancy pillow can go a long away in making you more comfortable while you sleep and at the same time easing off the pressure from the back regions.

  1. Stay hydrated

Water can make a lot of difference in reducing back pain in pregnancy. Drinking plenty of water prevents dehydration which has a potential of causing it. Dehydration can cause muscle tightness and problems in mobility.

  1. Wear the right shoes

High heels are a no go zone for a pregnant woman, especially after the first trimester. These shoes can put a strain on the lower back, knees, and feet causing pain. On the other hand, very flat shoes are not ideal and may also cause discomfort. The ideal shoe should be about 2 inches high, should be light and should have some form of shock absorbency.

  1. A treatment of ice and fire

Ice is good at numbing the pain and relieving swollen joints. If you are experiencing acute pain, anything frozen will calm down the pain when pressed against the body for about 10-20 minutes. To promote blood circulation treat the area with a cloth dipped in warm water.

  1. Yoga is good too

A good dose of the ancient Asian practice is good for an aching back. A study published in the medical journal: archives of internal medicine, found that yoga is effective in easing low back pain. Yoga is safe too during pregnancy but you should work with a qualified instructor.


Lower back pain during pregnancy can be overcome without the use of drugs that can put the health of your unborn baby at risk. You will find that these recommended methods put their emphasis on treating the cause of the pain rather than treating the pain itself.