Home Remedies for Pregnancy Back Pain - 10 Ways You Can Wave Pregnancy Discomfort Goodbye

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10 Home Remedies For Back Pain During Pregnancy

Back pain during pregnancy is a common complaint. Most women face this issue, but lucky for you, there are some pretty simple home remedies that you can use to relieve yourself from the intense pain. Easy, non-intrusive techniques that can help you do much better. Being pregnant is really hard and we’d like to help out in anyway that we can.

So, without any further ado, let’s get right into it. Here are 10 easily accessible techniques you can use to relieve back pain in pregnancy.

Good Posture

Now, this is crucial. It may seem like extra work. But, if you keep at it, it works really well. Maintaining a good posture helps in strengthening your spine and making your back more capable of keeping a good shape which is the most important.

While sitting, or lying down. Make sure your back is well cushioned. Especially around the buttocks and lower back. Not only will your posture improve but you will be able to relieve the stress that you carry in your back. And, while standing, try to stand as straight as possible and give your spine as much leeway as you can to support you.

Hot Fomentation

A good way to release the stress in your back is to use a hot bag. Make sure you don’t use it for too long at a time in a day. But, using it for small periods of time during a day at a time is more than enough to relieve you of the back pain.

This also helps maintain the overall temperature of your body which helps your womb stay in the best shape possible. And, hot fomentation is the best way to do that.

Back Rubs And Foot Rubs

This may sound silly, but, back rubs and foot rubs work absolute wonders when it comes to relieving pain in the back. And, no that’s not a typo, even foot rubs help. Your feet carry most of your weight and the pressures in your back go hand-in-hand with your feet. So, getting regular foot rubs helps your overall balance and in turn your back as well.

And, back rubs well, getting your back massaged is always a good idea. More so when you’re dealing with the intense pressures of pregnancy. Back rubs helps your spine relax, which is the most important thing. This generally works wonders.

Get The Right Gear

Wear low-heeled — not flat — shoes with good arch support. Avoid high heels, which can further shift your balance forward and cause you to fall.

You might also consider wearing a maternity support belt. Although research on the effectiveness of maternity support belts is limited, some women find the additional support helpful.

Here are some shoes that you can use as a prototype for what you should be looking for.

Practice Prenatal Yoga

Yoga, a movement-based strength and flexibility practice with roots in ancient India, is one of the most popular techniques for pain relief, and prenatal yoga is a top choice among pregnant women whose backs, muscles, joints, and nerves are hurting under the weight of pregnancy.

Prenatal yoga also tackles emotional stress with deep, mindful breathing exercises that can strengthen and empower. Plus, yoga practice can help you sleep better and relax your mind and muscles.

Practice Meditation

Meditation is a technique that you can access at any time, in any place, no appointment necessary. There are numerous ways to practice meditation. One is to simply sit or lie down in a quiet place and focus on breathing mindfully, inhaling and exhaling deeply. You can meditate in silence or listen to calming music or a guided audio program.

Meditation has been shown to elicit a biological “relaxation response,” which stimulates the brain to control its release of stress hormones. When stress is kept in check, its toxic effects (such as muscle tension) are reduced. By meditating regularly, you can also increase your pain tolerance level, which can come in handy both when managing back pain and in coping with labor and delivery pain.

Maternity Belts

A maternity belt, which you can buy online and in many maternity clothing shops, is a supportive undergarment that helps hold up the belly so the pelvic girdle and lower back aren’t too strained. If your belly is protruding forward in a pronounced way, rather than with your weight diffused across your midsection, the belt can act as a substitute for your abdominal core muscles, which can struggle to prevent your lower spine from painfully exaggerating its curvature.

Doctors generally advise women to try maternity belts and use them if they work, but the belts should be seen as a complement to other remedies rather than the only pregnancy back pain relief strategy. Here’s a link to where to find them.

Alternate Sleeping Positions

When dealing with back pain during pregnancy, one of the biggest challenges is getting any sleep whatsoever. But, it is important that you use whatever means necessary to get the sleep you deserve and need.

To help ease back pain, there are some sleeping positions that you can try. One is to bend your knees whilst sleeping to ease the pressure on your back, or you can try placing a pillow between your legs whilst sleeping. You could also consider getting a pregnancy pillow to sleep with, which are designed to provide extra support to your body and back.


Although rest is important whilst pregnant, so is exercise. Staying active is great for back pain, especially low-impact exercises. These types of exercises are great for building up the muscles in your back and for improving your posture. You could also try pregnancy aqua-exercises because the water makes any high-impact motions more gentle on your body. Your local swimming pool might offer pregnancy aqua classes where you will be led through a range of exercises and stretches suitable for pregnant women.

Visit A Physical Therapist

In case none of these work for you, or help in reducing or at the very least managing the pain. It is best to employ the services of a physiotherapist or even a chiropractor. They will be very effective in guiding you through the pain you must be feeling. Since, chiropractors specialize in issues relating to the back.


In conclusion, we would like to say that, throughout pregnancy a myriad of physical issues are handed to you, all at once. So, getting overwhelmed is natural, but seeking help is just as important. So, we appreciate you choosing our blog as a helpful guide through one aspect of pregnancy.

Hopefully, you found it helpful. We offer our own pain relief oil that can help make a difference in your back issues. Here’s a link to the same.

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