How to Relieve Back Pain During Pregnancy: Top 5 Tips

1. Master “Proper Movements” in Daily Life

Most of the strain on your back doesn’t come just from your growing belly, but also from everyday activities: bending, lifting objects, or even sitting. Try:

  • Lift items from the floor by squatting, not bending, using your legs for support.
  • Sit on a chair with a firm backrest or use a special lumbar pillow.
  • Sleep on your side, with a pillow between your knees – this eases pressure on your lower back.

2. Light Exercises for Pregnant Women

No intense workouts are needed. Simple and safe movements are enough:

  • “Cat-Cow” stretch (on all fours, arch and round your back).
  • Gentle shoulder circles.
  • Walking or prenatal water aerobics.

📌 According to a study in the Journal of Physical Therapy Science, regular light exercise reduces the risk of chronic lower back pain in pregnant women by 32%.

3. Warm Showers and Gentle Self-Massage

Heat and light massage can often “soothe” your back:

  • A warm shower relaxes muscles.
  • Gently massage your lower back with a tennis ball while leaning against a wall.
  • Light strokes and rubbing help release tension.

📌 The American Pregnancy Association reports that gentle massage in the second and third trimesters reduces back pain in 60% of women.

4. Mom’s Balance Maternity Belt – Daily Support

One of the most effective ways to reduce back strain is the Mom’s Balance maternity belt. It:

  • Supports the belly and redistributes weight.
  • Reduces pressure on the lower back.
  • Helps maintain proper posture.

📌 A study published in the Journal of Clinical Nursing found that wearing a maternity belt decreases the intensity of lower back and pelvic pain in pregnant women by 71%.

5. Optimize Sleep and Nighttime Body Support

Research shows that the right sleeping position can reduce back pain in pregnant women by up to 50%.

  • Best option: sleep on your side, preferably the left, with a pillow between your knees. This reduces strain on your lower back and improves circulation.
  • Using a pregnancy pillow or a small bolster under your belly helps redistribute weight and relieve pressure on the spine.
  • Make sure your mattress is medium-firm; too soft or too hard can increase the risk of discomfort.
  • Even 15 minutes of relaxation before bed, lying with legs elevated on a pillow, helps relieve muscle tension and improve sleep quality.

Conclusion

Back pain during pregnancy is common, but it can be managed. Simply adjusting daily habits, incorporating gentle activity, practicing relaxing routines, using a Mom’s Balance belt, and optimizing nighttime support can make a big difference. Taking care of yourself is the best investment for both your health and your baby’s.

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