Home Remedies To Reduce Pregnancy Back Pain

Home Remedies To Reduce Pregnancy Back Pain

Pregnancy is the most beautiful phase for every woman, but it brings a lot of changes to the body, both physically and mentally. One of the most common discomforts that lots of women suffer from is back pain during pregnancy. The causes ofpregnancy back pain vary from person to person. Generally, it occurs between the fifth and seventh months of pregnancy when your uterus suddenly moves into your abdomen, putting a lot of pressure on your lower and mid-back.

If you are also a would-be mother, there is good news. With the help of some home remedies, you can get rid of your pregnancy back pain. We have listed some safe and effective home remedies that can help alleviate your pregnancy-related back pain. Make sure you speak with your healthcare provider if you experience severe pain. Before following any home remedy, always consult with your healthcare provider.

1.    Warm Compress or Heating Pad

Applying a warm compress or heating pad to the affected area can help relax muscles and temporarily relieve pregnancy back pain. Make sure it is not too hot, just warm enough. Do not apply the heating pad directly to the skin. Use a barrier, like a towel, between your skin and the heat source to avoid rashes.

2.  Gentle Prenatal Yoga

Prenatal yoga is one of the most popular techniques that promote flexibility, strength, and relaxation. Doing proper yoga poses under the guidance of experts can help alleviate back pain during pregnancy. It also helps balance emotional stress and relaxes your mind and muscles.

3.  Regular Exercise

Engage in low-impact exercises like walking, swimming, and stationary cycling to reduce strain on the back. These activities keep you active during pregnancy, help improve posture, and strengthen the core.

4.  Pregnancy Pillows

There are pregnancy pillows available on the market that provide support for the curve of a pregnant woman. These are specially designed to cater to the needs of expectant mothers. You can use them while sleeping to support the spine’s natural curvature. It distributes the weight of the growing baby and reduces the strain.

5.  Proper Posture

Practice good posture, as it helps alleviate back pain during pregnancy. Stand straight, relax your shoulders, hold your chest high, and avoid slumping. Maintain good posture while sitting, too. Use a chair that supports your back, or place a small pillow while sitting.

6.  Choose Supportive Footwear

Wearing uncomfortable footwear during pregnancy can cause severe back pain. Opt for comfortable shoes with arch support to avoid discomfort. Ensure your footwear has stable heels, ample cushioning, a proper fit, and flexibility.

7.  Deep Breathing And Relaxation Techniques

Practice deep breathing and relaxation techniques to reduce stress and muscle tension. Deep breathing exercises can help you relax emotionally and physically.


Remember, it is crucial to consult your healthcare provider before starting any new home remedies during your pregnancy. Several factors can lead to back discomfort. You can also take guidance from healthcare centers like ANSSI Wellness that provide non-surgical spinal decompression treatments to overcome your pregnancy back pain.

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