Managing back pain during pregnancy

Top 6 tips for relieving back pain during pregnancy

Back pain is one of those things you can add to your ‘cons’ list during pregnancy. It happens because 1 - you're growing a human and there’s way more weight to carry in the front, and 2- your hormones are doing all sorts of funky things to prepare your body for labour.

The good news? There are things you can do to help ease back discomfort during pregnancy. We’ve cut it down to 6 best tips to manage back pain during pregnancy. 

1. Stay hydrated

It sounds totally unrelated, but keeping your fluids up actually helps reduce aches and pains during pregnancy. Reason being it keeps your joints lubricated and helps reduce constipation, which is a big contributor to lower back pain.

2. Maintain good posture

This can be difficult, but it is important to try to keep your back supported as your bump grows. Changing positions regularly, placing a pillow behind your lower back when seated and keeping your chin tucked in are just 3 small things you can do that can make a big difference during pregnancy.

3. Pregnancy belts and back support

To help take some of the strain off of your back, you may want to add a pregnancy belts or tube to your wardrobe. The New Beginnings pregnancy belt is designed to lift your belly, giving instant relief of pain and pressure to the lower back and abdomen. The New Beginnings pregnancy belly band provides support and comfort that feels like a second skin as it hugs your baby bump. Both are super beneficial and will become your best friends during your pregnancy. Clothing specifically designed for pregnancy and post-birth may also assist with pain. Learn more about maternity clothing essentials. 

4. Take it easy

Easier said than done, we know, but do try and take it easy. The more you exert yourself in your third trimester, the more chance you have of hurting yourself due to the changes in your muscles. So while you may feel like you can move that piano, we suggest you hold off.

5. See a specialist

When muscles need a little extra TLC during pregnancy, you could try seeing a chiropractor that specialises in pregnancy or, if you’re OK with needles, an acupuncturist. A chiropractor can adjust your spine to help reduce the amount of back pain you experience, while acupuncture involves the insertion of thin needles into specific muscles to relieve some of the common discomforts associated with pregnancy, such as nausea, vomiting, fatigue, and of course back pain. Both are safe to do during pregnancy and can really help.

6. Try a heating pad

Heating pads can help to reduce the amount of back pain you experience. And the best part? They’re small, portable and only require a quick zap in the microwave. Simply place the heating pad on your lower back and relax!

Of course, you should always talk to your doctor about any back pain that isn’t going away. They may be able to recommend some additional treatments to help manage your pain and will always be able to give you good advice.

Finding yourself Googling everything from boobs and bums to bubs and bibs? Visit New Beginnings, where you’ll find a range of helpful pregnancy and maternity articles, as well as useful maternity products to help navigate this new chapter of your life - mummahood.