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Ways to Overcome Back Pain during Pregnancy

December 3, 2020

Back pain is one of the most common problems, mommy-to-be faces while she carries the baby inside her womb. Pregnancy hormones released in a would-be-mothers body helps prepare the body for childbirth, but it also loosens the ligaments throughout the body, making her less stable and more prone to injury, especially in her back. She may feel the pain at the back of her pelvis, where there is a joint between the spine and the pelvic bones.

To Consult: The Best Pregnancy Doctor in Noida

Here are some ways to help ease back pain during pregnancy:


Use a proper posture for sitting, standing, walking and working at both office and home. The back should be well supported. So, wearing a support belt may also help. Do not slouch as it strains your spine and may result in back pain. Avoid being in the same position for longer times.

Must Read: How to handle leg cramps during pregnancy

Maintain the hip and shoulders at right angles. Also, while walking distribute weight to your both knees


Regular exercise strengthens muscles and boosts flexibility. Strengthen the back muscles to avoid strain. It can ease the stress on your spine. Safe exercises for pregnant women include walking, swimming, and stationary cycling. Do pelvic bridge & cat & camel exercises. Pelvic and hip exercises help in making core muscles stable.

Your doctor or physical therapist can recommend exercises to strengthen your back and abdomen. Yoga, tai chi or relaxation classes can help in dealing with the back pain. So it is always better to look for an exercise class primarily for pregnant women.


Try to be gentle when it comes to lifting anything that weighs more than a few pounds. If you have to pick up something heavy, make sure to lift correctly. Don't bend down at the waist; instead, bend at your knees, squat down, and lift with your legs, not your back.

To Know More: How to deal with Labor Pain?


  • Avoid wearing high heels.
  • Get a gentle pregnancy massage.
  • You can also opt for different therapies like Acupuncture, Aromatherapy, Herbal remedies etc.

If your back pain persists, it is advised to consult your doctor. Also, make sure you consult a doctor before taking pain medications. Follow these ways and enjoy your pregnancy without back pains.

Happy Pregnancy!!

Contributed by-

Dr. keerthinaidu (Consultant physiotherapists, Cloud Nine hospital Bangalore Jayanagar)

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