Find Relief from Back Pain During Pregnancy

September 12, 2023Kolton Opdahl
Low Back Pain

Welcoming a new life into the world is an awe-inspiring journey, but it often comes with its own set of challenges, one of which is the occurrence of severe back pain during pregnancy. As your body undergoes significant transformations to nurture and accommodate your growing baby, it’s not uncommon to experience discomfort and pain in your back. Fortunately, numerous strategies and solutions exist to help you find relief from severe back pain during pregnancy and ensure a more comfortable pregnancy. In this comprehensive guide, we will delve deeply into the multifaceted landscape of back pain during pregnancy, leaving no stone unturned as we explore its causes, prevention strategies, and an array of effective solutions, including physical therapy, chiropractic care, regenerative medicine, and more.

Understanding Back Pain During Pregnancy

Back pain during pregnancy is a prevalent concern among expectant mothers, affecting up to 70% of pregnant women at various stages of their pregnancy journey. To fully grasp this issue, it’s essential to dissect the intricate web of contributing factors that converge to create this discomfort.

When Does Back Pain Start in Pregnancy?

Back pain during pregnancy can start at various stages, with some women experiencing it in the early stages of their journey. However, it becomes more pronounced as pregnancy progresses and your baby’s weight increases. Often, women notice it most in the third trimester, a period marked by significant changes in your body’s shape and weight distribution.

How to Relieve Back Pain During Pregnancy While Sleeping?

Sleep is crucial during pregnancy, but back pain can make it challenging to find a comfortable position. To relieve back pain while sleeping, consider using pregnancy pillows designed to support your growing belly and back. Sleeping on your side with a pillow between your knees can also help alleviate pressure on your lower back, providing you with a more restful night’s sleep.

Upper Back Pain During Pregnancy

While lower back pain is more common, some expectant mothers experience upper back pain during pregnancy. This discomfort can result from changes in posture and the strain placed on the upper back muscles as your body adapts to support your growing baby. Proper posture and gentle stretches can provide relief for upper back pain, contributing to a more comfortable pregnancy experience.

Preventative Measures for Pregnancy-Related Back Pain

While the complete elimination of back pain during pregnancy may not be entirely feasible, proactive measures can be implemented to mitigate its severity and occurrence. These strategies are instrumental in ensuring a more comfortable pregnancy journey:

Back Pain During Pregnancy First Trimester

Back pain can make an early appearance, even in the first trimester, owing to hormonal changes and adjustments in your body. Implementing proper posture and engaging in regular, gentle exercises from the beginning can help manage and prevent discomfort as your pregnancy progresses. Early intervention is key to ensuring a smoother journey and minimizing the impact of back pain.

Woman with back pain on bed.

Back Pain During Pregnancy Second Trimester

The second trimester is often considered the “honeymoon phase” of pregnancy, but it can also bring its share of back pain. As your baby grows, maintaining proper posture and engaging in regular, gentle exercises become increasingly important to alleviate and prevent back pain during this stage. The exercises you start during this period can set the foundation for a more pain-free pregnancy journey and help you cope with the challenges that may arise.

Physical Therapy as a Solution

Educational Support for Relieving Back Pain

Physical therapists provide invaluable insights into proper body mechanics during pregnancy. Learning how to move and position your body correctly can significantly reduce strain on your back, offering long-term relief. They can guide you through exercises and stretches tailored to your specific needs, ensuring you are equipped with the knowledge and tools to manage and prevent back pain effectively.

Lower Back Pain Pregnancy Third Trimester

Lower back pain tends to intensify in the third trimester as your baby’s weight reaches its peak. Utilizing the techniques and exercises learned in physical therapy can be particularly effective in managing this discomfort. Targeted exercises aimed at strengthening the muscles supporting your lower back can alleviate the strain and discomfort commonly experienced during this stage of pregnancy, allowing you to focus on the excitement of welcoming your baby.

Chiropractic Care: An Alternative Approach

Chiropractic care offers an alternative avenue for managing severe back pain during pregnancy. Through the gentle realignment of the spine, chiropractors aim to relieve pressure on nerves and enhance overall alignment\. Countless expectant mothers have reported significant relief from discomfort and improved mobility through chiropractic care.

Upper Back Pain Relief in Pregnancy

Chiropractic care can effectively address upper back pain during pregnancy by realigning the spine and improving overall posture. These adjustments can provide much-needed relief and enhance your overall well-being during this transformative period. Chiropractors with experience in pregnancy care can tailor their approach to address the specific needs and concerns of expectant mothers, ensuring both comfort and effectiveness in relieving severe upper back pain.

Regenerative Medicine for Back Pain

In recent years, the world of medicine has witnessed the emergence of regenerative medicine as a promising approach to treating severe back pain during pregnancy. Innovative treatments, such as stem cell injections and platelet-rich plasma (PRP) therapy, have been developed to stimulate healing and reduce inflammation in the affected area. While ongoing research continues to explore the full potential of regenerative medicine in this context, early findings suggest that it holds promise for expectant mothers seeking relief from severe back pain during pregnancy.

Medical bottle with blood plasma in hand for PRP, extracted from the centrifuge machine for plasma therapy.

Other Benefits of These Solutions

Beyond pain relief, these solutions offer an array of additional benefits that encompass a holistic approach to well-being. They contribute to enhanced overall well-being by reducing stress levels, enhancing mobility, and promoting mental and emotional stability. These therapies actively support your overall health during pregnancy, ultimately contributing to a more enjoyable and fulfilling experience. Engaging in physical therapy, for instance, not only alleviates back pain but also improves your physical strength and flexibility. This enhanced physical well-being can help you better adapt to the changing demands of pregnancy and prepare you for the rigors of childbirth. Similarly, chiropractic care not only realigns your spine but also fosters improved nervous system function, enhancing your body’s ability to heal and maintain balance.

When to Seek Medical Attention

It is of paramount importance to recognize when severe back pain during pregnancy warrants medical attention. If you experience persistent, intense pain, numbness or tingling sensations in your legs, or any unusual symptoms, it is advisable to consult your healthcare provider promptly. Timely medical evaluation is crucial to rule out any underlying issues or complications that may require specialized treatment. While back pain is a common facet of pregnancy, it is essential to ensure it does not originate from more serious underlying conditions. Your healthcare provider can conduct thorough assessments and recommend appropriate interventions to address any potential concerns, providing you with the peace of mind you deserve during this transformative journey. Remember, your well-being and that of your baby are the top priorities, and seeking prompt medical attention when necessary ensures a safe and healthy pregnancy.

Supportive Resources and Products

To complement these solutions, consider the utilization of maternity belts, pillows, and support devices expressly designed to alleviate severe back pain during pregnancy. Comfortable sleeping positions and ergonomic accessories can make a substantial difference in your comfort throughout the duration of your pregnancy journey. These supportive resources are geared towards enhancing your overall well-being and alleviating discomfort.

In addition to maternity belts, pillows, and ergonomic accessories, there are several other supportive resources and products that can further enhance your comfort and well-being during pregnancy. One such resource is the use of heat and cold therapy. Applying a warm compress or taking a warm bath can help relax tense muscles and provide temporary relief from back pain. Conversely, using a cold pack can help reduce inflammation and numb the area, providing a soothing sensation. Be sure to consult with your healthcare provider about the safest and most effective ways to incorporate heat and cold therapy into your pain management routine during pregnancy. Additionally, maternity clothing designed for comfort and support, such as belly bands and supportive bras, can also play a role in reducing the strain on your back and ensuring you can move with greater ease throughout your pregnancy.

Lifestyle Changes and Self-Care Tips

In addition to professional treatments, several self-care practices can be incorporated into your daily routine to effectively manage severe back pain during pregnancy:

  1. Ergonomics: Paying meticulous attention to ergonomics in your daily life, whether you’re sitting at a desk, driving, or undertaking household chores, is crucial. Maintaining proper alignment is instrumental in reducing strain on your back.
  2. Gentle Stretching: The incorporation of gentle stretching routines into your daily activities can significantly improve flexibility and mitigate muscle tension. Stretching can also serve as an effective means of relaxation and stress relief, both of which are essential considerations for expectant mothers.
  3. Prenatal Yoga and Exercise Classes: Consider enrolling in prenatal yoga or exercise classes specifically tailored to the needs of expectant mothers. These classes focus on gentle movements and stretches that can alleviate back pain, improve flexibility, and promote relaxation. They also provide an excellent opportunity to connect with other pregnant women, fostering a sense of community and support during your pregnancy journey.
  4. Acupuncture and Acupressure: Acupuncture and acupressure are alternative therapies that some pregnant women find beneficial for managing back pain. Trained practitioners can target specific acupuncture points or pressure points to help relieve pain and restore balance to your body. However, it’s essential to consult with your healthcare provider before exploring these therapies to ensure they are safe and suitable for your pregnancy.

These additional resources and practices, when incorporated into your routine, can contribute to a more comfortable and enjoyable pregnancy experience. Always consult with your healthcare provider before trying new treatments or therapies to ensure they align with your specific needs and medical history.


In conclusion, severe back pain during pregnancy is a common challenge, but it doesn’t have to overshadow this remarkable journey. By understanding its underlying causes, adopting preventative measures, and exploring a spectrum of solutions such as physical therapy, chiropractic care, regenerative medicine, and self-care practices, you can attain relief from severe back pain and revel in a more comfortable pregnancy experience. Remember to consult with your healthcare provider before embarking on any new treatments, and prioritize self-care to support your overall well-being throughout this special and transformative period in your life.



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